Legs · Machine
Butterfly Stretch
How to do the butterfly stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Hip Adduction
- Mechanic
- Mobility
How to do it
Sit on the floor, bring the soles of the feet together, and gently press knees toward the ground while keeping the back straight.
- 1Feel a gentle stretch in your inner thighs and groin as you bring the soles of your feet together
- 2Sit tall and gently press your knees toward the ground to deepen the stretch
- 3Relax your shoulders and breathe into the stretch
Common mistakes
- Avoid forcing your knees down; let them lower naturally
- Don't round your back or slump forward
- Avoid bouncing or jerking the stretch; hold steadily
Muscles worked
The butterfly stretch works the adductors.
- AdductorsSupport
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the butterfly stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
- How to do the couch stretch
Last reviewed April 2026.