Stretch · No equipment
Butterfly Stretch
The Butterfly Stretch stretches the inner thighs. Hold it with mild tension, never pain, and keep breathing.
The animated figure highlights the muscles worked.
How to do it
- Sit with the soles of your feet together
- Hold the feet and sit tall
- Let the knees drop; lean forward a little for more
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 45 s
- Some experience
- 2 × 60 s
- Experienced
- 3 × 60 s
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Hips & lower back: 2 × 45 s · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.