Legs · Bodyweight
Butterfly Yoga Flaps
How to do the butterfly yoga flaps, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall with the soles of your feet together and your knees dropped out to the sides. Gently flap your knees up and down toward the floor like butterfly wings, easing into the hip stretch with each rep.
- 1Feel a stretch through your inner thighs and groin as your knees drop
- 2Keep your spine tall and chest lifted
- 3Let each flap go a little deeper without forcing it
Common mistakes
- Do not bounce hard or force your knees down
- Do not round your back or slump forward
- Do not push into sharp pain; ease into the stretch
Muscles worked
The butterfly yoga flaps mainly works the adductors, with the hip flexors assisting.
- AdductorsPrimary
- Hip FlexorsSupport
- Lower BackMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- External RotatorsMinor
Kovo programs the butterfly yoga flaps 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 butterfly stretch
- 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
Last reviewed June 2026.