Curated Action

Butterfly Pose

Mobility & Recovery

Butterfly Pose is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 31 sec

Training Details

0:00 / 1:31
Sourceyoutube.com/watch?v=O90ZZd1WEQs
AuthorYouTube creator

Butterfly Pose

Seated upright with soles of the feet pressed together and knees flared wide; hold feet or ankles, pull chest tall, and hinge forward from the hips to stretch inner adductors and groin.

Key points

  • Sit on sit bones with an upright spine before folding forward
  • Gently actively draw knees down toward the floor using outer hip abductors
  • Hinge from the hip crease rather than rounding the thoracic spine

Common mistakes

Slumping into a hunched upper back without rotating the pelvis forward.

Sets: 1Rest: 1 minEst. duration: 1 min 31 sec
MobilityFlexibilityBodyweightHipsAdductorsGroinVideoAuto ExtractedYoutube25 Minute Full Body Mobility Routine V4 (Follow Along)

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