Sitting Legs Extended To Butterfly Stretch

Muscles worked

Setup

1. Sit tall on the edge of a flat bench with your spine neutral and chest lifted.
2. Extend both legs out in front of you into a wide 'V' shape, resting your heels on the ground.
3. Place your hands on the bench behind your hips for stability and support.

How to do it

1. Inhale as you slide your heels toward your body, bending your knees and allowing them to flare out to the sides.
2. Bring the soles of your feet together in a butterfly position, pulling them as close to the bench as comfortable.
3. Exhale and gently lean your torso forward from the hips to increase the stretch in the adductors and glutes.
4. Slowly reverse the movement by extending your legs back to the wide 'V' starting position using a controlled tempo.

Form checklist

• Maintain a tall, upright posture and avoid rounding your lower back during the forward lean.
• Keep the movement fluid and controlled rather than using momentum to swing the legs.
• Ensure your knees track in line with your toes as you pull your feet inward.
• Keep your shoulders relaxed and away from your ears throughout the entire range of motion.

Pro tips

• Actively engage your glutes at the peak of the butterfly position to help pull your knees further apart.
• Focus on 'hinging' at the hips rather than 'bending' at the waist to ensure the stretch targets the adductors correctly.
• Sync your breath with the movement: inhale to transition and exhale to deepen the stretch.

Make it harder

• Remove hand support from the bench and reach your arms forward during the butterfly phase to challenge core stability.
• Add a 5-10 second isometric hold at the peak of the butterfly stretch to increase time under tension for the adductors.

Frequently asked

What muscles does the sitting legs extended to butterfly stretch work?

The sitting legs extended to butterfly stretch primarily targets the adductors and glutes, and also works the hamstrings as secondary muscles.

What equipment do you need for the sitting legs extended to butterfly stretch?

The sitting legs extended to butterfly stretch requires no equipment — just your body weight.

Is the sitting legs extended to butterfly stretch good for beginners?

Yes. The sitting legs extended to butterfly stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Butterfly Yoga PoseIntermediate · adductors, biceps, glutes, and quadriceps
• Half Frog StretchBeginner · adductors, erector spinae, glutes, and hamstrings
• Pigeon Hip StretchBeginner · adductors, erector spinae, glutes, hamstrings, hip flexors, and quadriceps
• 90 To 90 StretchBeginner · glutes