Lying Butterfly Abduction

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor.
2. Bring the soles of your feet together and allow your knees to point outward.
3. Place your arms by your sides with palms down for stability, or place your hands on your hip bones to monitor pelvic movement.
4. Engage your core by drawing your navel toward your spine to flatten your lower back against the floor.

How to do it

1. Inhale and slowly lower your knees further toward the floor in a controlled abduction movement, keeping the soles of your feet pressed together.
2. Stop the descent once you feel a stretch or just before your lower back begins to lift off the mat.
3. Exhale and squeeze your glutes and lower abdominals to pull your knees back toward the starting position.
4. Maintain a controlled tempo, taking 3 seconds to open the knees and 2 seconds to close them.

Form checklist

• Keep your lower back pressed firmly into the mat throughout the entire range of motion.
• Ensure your pelvis remains neutral and does not tilt forward as the legs open.
• Keep your shoulders and neck relaxed; do not use your upper body to assist the movement.
• Move your legs simultaneously to maintain symmetry and balance.

Pro tips

• Focus on the 'hollowing' sensation in your lower abdominals to stabilize the pelvis as the weight of your legs moves outward.
• Press the soles of your feet together firmly during the closing phase to increase engagement of the pelvic floor and adductors.
• Visualize your obliques 'knitting' together to prevent your ribcage from flaring up.

Make it harder

• Perform the movement with your feet elevated in a 'tabletop' position (hips and knees at 90 degrees) to increase the lever arm and core demand.
• Place a small resistance band around your thighs, just above the knees, to increase gluteus medius activation.

Frequently asked

What muscles does the lying butterfly abduction work?

The lying butterfly abduction primarily targets the abs, glutes, and obliques, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the lying butterfly abduction?

The lying butterfly abduction requires no equipment — just your body weight.

Is the lying butterfly abduction good for beginners?

Yes. The lying butterfly abduction is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Low Lunge TwistBeginner · abs, glutes, hamstrings, obliques, and quadriceps
• Pigeon PoseBeginner · abs and obliques
• Resistance Band Lying AbductionBeginner · abs and glutes
• Sitting Lotus Pose Hip Horizontal Rotation Side BendBeginner · abs and obliques