Hip Butterfly Raise Progressions
Muscles worked
- Hip Adductors
Equipment
Form Cues
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Sit upright and bring the soles of your feet together
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Let your knees fall outward to form a butterfly position
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Keep your back straight and your chest upright
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Grip your feet or ankles with your hands
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Slowly raise your hips off the ground while maintaining the butterfly position
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Engage your glutes and core
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Hold the position briefly at the top
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Lower back down with control
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Breathe evenly throughout the movement
Progressions
01 Hand Resisted Butterfly Raise
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Sit on the floor with the soles of your feet together and your knees bent outward in a butterfly position.
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Place your hands on the outside of your knees, providing gentle resistance as you actively lift your knees up and down.
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Engage your hip abductors as you press against the resistance of your hands, maintaining a smooth, controlled motion.
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Lower your knees back down with control, avoiding any sudden or jerky movements.
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Repeat for the desired number of reps, focusing on creating tension and control through the movement.
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02 Loaded Butterfly Raise
Dumbbells or Kettlebells-
Sit in a butterfly position with the soles of your feet together and your knees bent outward.
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Place a light weight (such as a plate or small dumbbell) on each knee or use a single weight placed evenly across both legs.
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Engage your hip abductors as you raise your knees upward against the weight, controlling the movement throughout.
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Lower your knees back down slowly, maintaining tension and avoiding any sudden drops.
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Repeat for the desired number of reps, focusing on control and using the weight to increase resistance.
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Common mistakes
Built into a program made for you
Every exercise here adapts to your goals, equipment and schedule inside the app.