Butterfly Stretch: How to Open Your Inner Thighs and Hips
How to do the butterfly stretch correctly, what it targets, how to make it easier or deeper, and why your knees don't need to touch the floor.
By Ayoub Farid · · 2 min read
The butterfly stretch (bound angle pose) is a simple seated stretch for the inner thighs and hips. It's beginner-friendly, needs no equipment and works as well in a bedtime routine as after a workout.
What it stretches
- Adductors (inner thigh muscles).
- Groin and the inside of the hip.
- Lower back, if you fold forward.
How to do the butterfly stretch
- Sit on the floor and bring the soles of your feet together.
- Let your knees fall out to the sides.
- Hold your ankles or feet.
- Sit tall: imagine lifting the top of your head.
- For more stretch, hinge forward from your hips with a long back.
- Breathe slowly for 30–60 seconds.
Make it easier
- Sit on a cushion or folded blanket. Raising your hips makes it easier to keep your back straight.
- Move your feet further away from your body.
- Support your knees with pillows if they're high.
- Lie on your back (reclined butterfly) for a relaxing version.
Make it deeper
- Bring your heels closer to your body.
- Hinge forward from the hips, chest toward feet.
- Gently press your thighs down with your elbows (no bouncing).
Common mistakes
- Forcing knees down. Your knees don't need to touch the floor. Height depends on your hips and anatomy.
- Bouncing the knees like wings. Hold still instead.
- Rounding the back to fold forward. Hinge from the hips.
Who it's great for
- People who sit a lot; see stretches for tight hips.
- Runners and cyclists.
- Anyone working toward the middle splits.
- Bedtime routines; see bedtime stretches for sleep.
Pair it with
- Frog stretch for a deeper adductor stretch.
- Kneeling hip flexor stretch for the front of the hip.
- Seated forward fold for the hamstrings.
Do it with Suppl
The butterfly stretch appears in three Suppl routines: Daily Workout, Deep Hip Opener and Sleep. It's also the pose of the woman in the Suppl app icon. The timer holds it for you so you can just breathe.
Active butterfly for hip control
For an active version, sit in butterfly and lift your knees slightly using your own hip muscles, hold for 3 seconds, then lower and relax. Repeat 8 times. This builds control at the end of your range and often lets the knees drop a little further afterward. It's a simple way to combine flexibility and mobility, and it fits well at the start of a hip routine.
Frequently asked questions
How long should I hold the butterfly stretch?
30–60 seconds, 1–2 times.
Why won't my knees go down?
Tight adductors or hip anatomy. It improves with practice, but everyone has a different end range.
Is the butterfly stretch good for the lower back?
Folding forward gently stretches the lower back, too.
Can I do the butterfly stretch every day?
Yes. It's gentle enough for daily use.