BeginnerStretchHome or gym

Butterfly Stretch: Groin Without the Bounce

Butterfly brings the soles of the feet together and opens the inner thighs. It complements abduction work and long walks without turning into a pulse contest.

Butterfly stretch seated: soles together, lean forward from the hips, hold and breathe without bouncing — Butterfly Stretch movement illustrations

The prescription

Sets: 2 rounds
Reps: 30–45 sec holds
Rest: 15 sec
Time: About 4 min

Equipment. Bodyweight, Mat

Muscles. adductors. Also gluteus medius, core

Starting position

Sit with the soles of the feet together and knees falling open.
Hold the feet or ankles and sit tall.

How to move

Let the knees drop toward the floor with gravity, not force.
Hinge forward slightly from the hips if that adds a gentle groin stretch.
Hold 30–45 seconds while breathing steadily.

Common mistakes

Bouncing the knees up and down.
Rounding the spine to force the chest to the feet.
Pulling the feet so far in that the hips tuck under.

Variations

Frog stretch
Seated hip 90/90

Progressions

Slightly farther forward hinge when the back stays long

Regressions

Sit on a folded mat
Support knees with blocks

Safety

Stretch to mild tension, not pain. Numbness, pinching, or sharp symptoms mean stop.
This is general mobility education, not medical advice or clearance after an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Cheek Starter