How to do the Butterfly Stretch
Step by step
- Sit tall on the floor and bring the soles of your feet together.
- Let your knees drop out to the sides and hold your feet or ankles.
- Sit up straight and gently press your knees toward the floor.
- Hold at an easy stretch in the inner thighs and breathe.
The thing people get wrong
Sit upright and let the knees lower on their own - forcing them down or rounding your back can strain the inner thighs and hips.
Coaching cue
Keep your chest lifted and your weight forward on your sit bones the whole time.
Make it easier or harder
- Easier: Sit on a folded towel and slide your feet a few inches farther from your body.
- Harder: Hinge forward from the hips with a tall chest while the knees stay relaxed.
Muscles worked
- Primary: Hips
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.