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Exercise handout — move better, feel better.
Adductor Stretch (Butterfly)
Seated inner thigh stretch with soles of feet together.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Sit on cushion if hips are tight
Dosage
1
Sets
90 sec
Reps / Time
0 sec
Rest
1-2 min hold
Tempo
Step-by-Step Guide
Set up
- Sit on floor
- Bring soles of feet together in front of you
- Hold feet or ankles
Step 1 of 4
Let knees drop toward floor
Step 2 of 4
Sit tall with good posture
Step 3 of 4
Optionally lean forward from hips (not waist)
Step 4 of 4
Hold and breathe
Breathing
- Breathe deeply
- Exhale to relax deeper
Form Cues
- Let gravity do the work
- Keep spine long
- Lean from hips if bending forward
- Relax into stretch
Common Mistakes to Avoid
- Rounding back
- Forcing knees down
- Bouncing
- Holding breath
Safety Information
Don't force knees down. Gentle stretch only.
Progressions
Feet closer, deeper forward lean
Regressions
Sit on cushion, feet further from body
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.