# Dynamic Butterfly Stretch

A seated inner-thigh mobility drill with the soles of your feet together, gently raising and lowering your knees in a steady rhythm. Used to warm up the adductors and open the hips before squatting or lower-body work.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/butterfly-yoga-flaps/video/male.mp4
- HTML: https://seto.fit/exercises/dynamic-butterfly-stretch/

## Muscles worked

- Hip adductors: 9/10
- Hip flexors: 4/10
- Glutes: 3/10

## How to do the Dynamic Butterfly Stretch

1. Sit tall, soles of your feet together, hands holding your feet.
2. Let your knees drop out toward the floor.
3. Raise them back up a little, then lower again.
4. Keep a smooth rhythm, torso upright and still.

### Full technique — 6 steps

1. Sit on the floor with your knees bent and the soles of your feet pressed together.
2. Hold your feet with both hands and sit tall with your torso upright.
3. Let your knees fall out to the sides toward the floor until you feel a stretch in your inner thighs.
4. Raise your knees back up a little without letting go of your feet.
5. Keep lowering and raising your knees in a smooth, controlled rhythm.
6. Keep your torso upright and still; only your legs move.

## Common mistakes

- Rounding through the lower back
- Pushing past tolerable range
- Forcing the knees down with the hands
- Rocking the torso with each move

## Form cues

- Sit tall
- Stretch, don't force
- Keep a smooth rhythm
- Hold feet together

## How much to do

- **Strength**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 1 s, pause 1 s, lift 1 s
- **Muscle growth**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 1 s, pause 1 s, lift 1 s
- **Endurance**: 1–2 sets of 15–20 reps · rest 20 s · 6 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Dynamic Butterfly Stretch work?

Primary: Hip adductors 9/10. Also works: Hip flexors 4/10, Glutes 3/10.

### When should I do the Dynamic Butterfly Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Dynamic Butterfly Stretch?

Strength: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 15–20 reps, rest 20 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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