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Butterfly Stretch

A static stretch for the inner thighs, hips, and groin

Tags: high school, stretches & strength, static stretches



  1. While sitting on the ground, bring the soles of the shoes together, allowing the knees to point out to each side.
  2. Grasping the ankles, draw both heels in as close to the body as is comfortable.
  3. Lean forward slightly and hold the position.
  4. For an even deeper stretch, press the thighs down with the elbows to bring the knees closer to the ground.

Performance Points:

  • Relax the shoulders and tighten the abs to keep the back straight.
  • Bring the heels as close to the body as comfortably able.
  • Lean forward slightly.
  • The stretch should be felt through the inner thighs, hips, and groin.
  • Don't bounce or overstretch; stop if the knees begin to hurt.

Training Specifics:

Duration / Reps: 30 seconds

When: During the post-workout, cool-down routine


  • Increases flexibility in the inner thighs, hips, and groin

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