Legs · Bodyweight
Butterfly Yoga Pose
How to do the butterfly yoga pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the floor and bring the soles of your feet together, letting your knees fall out to the sides. Hold your feet or ankles, sit tall, and gently press your knees toward the floor to open through the hips and inner thighs.
- 1Feel a stretch through your inner thighs and groin as your knees lower
- 2Sit up tall through your spine rather than rounding forward
- 3Let the stretch deepen gradually with each exhale
Common mistakes
- Don't force your knees down with hard pressure or bouncing
- Avoid rounding your lower back to reach your feet
- Don't push into sharp pinching in the hips or knees
Muscles worked
The butterfly yoga pose mainly works the adductors.
- AdductorsPrimary
- Lower BackMinor
- Hip FlexorsMinor
Kovo programs the butterfly yoga pose 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.