Supine Butterfly Stretch
Lying on your back with the soles of the feet together, you let the knees fall open under their own weight to stretch the inner thighs with the back fully supported.
Primary muscles
- Adductors
- Sets
- 1–2
- Duration
- 30–60 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with knees bent, soles of the feet together and heels drawn toward the hips.
Let the knees fall out to the sides as far as is comfortable.
Rest the arms on the floor and relax the inner thighs.
For more stretch, rest your hands on the inner thighs or have a partner press the knees gently toward the floor.
Hold, then bring the knees together with your hands and straighten the legs.
Breathing: Breathe slowly into the belly and let the knees sink on each exhale.
Coaching tips
Let gravity do the work
Lower back relaxed on the floor
Heels close, knees soft
Common mistakes
Forcing the knees down
Arching the lower back
Holding tension in the hips
Safety notes
Support the knees with cushions if the stretch strains the groin or knees.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.