Do the Butterfly Stretch like THIS and bulletproof your hips.

Apr 18, 2025

The butterfly stretch is iconic. Mastered by yogis, monks and martial artists for years, accessing this position is a universal sign of flexibility.

Unfortunately, for many of us, this position is not so easy to get into. Especially, if you’re like me and spend most of your time working behind a desk.

The Butterfly Stretch – Muscles Worked

The butterfly position places both hips in a flexed and externally rotated position. You’ll need adequate length in the psoas, sartorius, and iliacus.

Butterfly Stretch on the Wall

A common compensation in the butterfly is the low back rounding in the stretch. To avoid this, I recommend performing the stretch with your back pressed against the wall.

Easier Butterfly Stretches

When stretching, you never want to go into pain. If you notice sharp or intense pain, it’s best to find an easier variation. Try the laying down version to get your body comfortable and confident before challenging it further.