Hip Butterfly Stretches

Progressions

1. 01

   Cross Leg Adductor Stretch

   • Sit on the floor with one leg crossed over the other in a figure-four position. Use your hands to gently press down on the top leg, focusing on stretching the adductors of the inner thigh. Keep your back straight and engage your core as you deepen the stretch.
2. 02

   Back Supported Butterfly Stretch

   • Sit against a wall for support with the soles of your feet pressed together in a butterfly position. Let your knees fall out to the sides, and use the wall to help keep your back upright. Focus on relaxing the hips and gently deepening the stretch as you hold the position.
3. 03

   Butterfly Stretch

   • Sit on the floor with your feet together, allowing your knees to drop out to the sides. Hold your feet with your hands and gently press your knees down with your elbows to increase the stretch. Keep your spine upright and focus on relaxing into the stretch.
4. 04

   Loaded Butterfly Stretch

   

   Dumbbells or Kettlebells

   • Sit in the butterfly position with your feet together and knees falling to the sides. Hold a light weight (such as a plate) on your thighs to increase the intensity of the stretch. Focus on relaxing into the position while using the added load to deepen the stretch.

Common mistakes

• Rounding the Lower Back
• Forcing the Knees Down Too Aggressively
• Feet Too Far From the Body
• Bouncing the Knees Up and Down
• Holding the Stretch Too Briefly