The seated butterfly stretch is a classic, accessible exercise that targets flexibility in the hips, groin, and inner thighs. Whether you’re a beginner looking to relieve stiffness or an athlete aiming to improve range of motion, this stretch offers significant benefits with minimal time and effort.

How to Do the Seated Butterfly Stretch

1. Sit on the floor with your back straight and legs extended in front of you.
2. Bend your knees, bringing the soles of your feet together.
3. Hold onto your feet with your hands, drawing them as close to your body as is comfortable.
4. Gently press your knees toward the floor using your elbows, without forcing the movement.
5. Hold the stretch for 15 to 30 seconds, breathing deeply and keeping your spine tall.

Muscles Stretched

• Adductors (inner thighs)
• Hip flexors
• Groin muscles
• Lower back (indirectly, if posture is maintained)

Reps, Sets, and Daily Frequency

To improve flexibility safely and effectively:

• Beginners:
  2–3 sets per day, holding for 15–20 seconds each time.
• Intermediate (those already moderately flexible):
  3–4 sets per day, holding for 20–30 seconds.
• Advanced (those with a regular stretching habit):
  4–5 sets per day, holding for up to 45 seconds, possibly adding gentle pulsing or leaning forward slightly.

You can perform the seated butterfly stretch once in the morning and once again at night, or include it at the end of workouts for best results.

How to Measure Improvement

Track progress over time with these simple benchmarks:

1. Knee Height: Measure the vertical distance from your knee to the floor when in the stretch. As you improve, this gap should decrease.
2. Comfort Level: Take note of how intense the stretch feels. Improvement shows as the same position becomes more comfortable over time.
3. Foot Position: As flexibility improves, you’ll be able to bring your feet closer to your pelvis while maintaining a straight back.
4. Forward Lean Depth: With time, you may be able to hinge at the hips and lean slightly forward without rounding your back, deepening the stretch safely.

Final Tips

• Never force your knees to the floor. Stretching should feel mildly uncomfortable but never painful.
• Focus on consistent breathing during each stretch—inhale to lengthen, exhale to release tension.
• Perform the stretch on a soft mat or carpeted surface for better comfort and support.

The seated butterfly stretch is simple but powerful. With regular practice, it can improve flexibility, reduce tightness in the hips and groin, and enhance mobility for daily activities, sports, and long-term joint health.