ExerciseGIF

Exercises / Butterfly stretch

Butterfly stretch GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • GlutesMusculus gluteus maximus
  • Inner thighsMusculi adductores
  • Hip flexorsMusculus iliopsoas
  • HamstringsMusculi ischiocrurales
  • Lower backMusculus erector spinae
Equipment
No equipment
Level
beginner
Loop
One repetition, 3.5 seconds

Get this animation

Part of the stretch pack, all 16 stretch variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the stretch pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/butterfly-stretch \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a butterfly stretch

  1. Sit tall with your spine straight and shoulders relaxed
  2. Press the soles of your feet together and pull them comfortably close to your body
  3. Hold your ankles or feet with both hands for support
  4. Slowly hinge forward from your hips while maintaining a straight back
  5. Breathe deeply and hold the stretch for 15-30 seconds
  6. Return to the starting position slowly and controlled

Form tips

  • Keep your back straight throughout the movement to avoid rounding your spine
  • Never force your knees down or bounce during the stretch
  • The stretch should feel gentle and comfortable, not painful
  • Focus on breathing deeply to help your muscles relax and deepen the stretch
  • If you have knee issues, place cushions under your thighs for support

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