Butterfly Stretch for Your Inner Thighs, Groin, and Hips
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | Seated Groin Stretch, Bound Angle Pose |
| Works | Inner thighs, Groin, Hips |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Both sides together |
| How often | Perform once or twice a day, or when your hips feel tight. |
| Equipment | Floor mat |
| Office visibility | High |
The butterfly stretch, also known as bound angle pose, is a seated stretch performed on the floor. It involves sitting with the soles of your feet together and allowing your knees to drop toward the ground, which opens the hips.
This stretch is often used by people who sit for long periods and experience tightness in their hips, groin, or inner thighs. It provides a way to counteract the effects of remaining in a seated position for hours.
What the butterfly stretch works
The butterfly stretch focuses on the muscles of your inner thighs and groin. It also helps to open up the hips, targeting the muscles around the hip joints.
How to do it
Starting position: Sit on the floor with your back straight, knees bent, and the soles of your feet together in front of you.
- Hold your feet or ankles with your hands, pulling your heels as close to your body as is comfortable.
- Gently allow your knees to lower toward the floor.
- Keep your back straight and your shoulders relaxed.
- To deepen the stretch, hinge forward from your hips, maintaining a straight spine.
- Hold the position without bouncing.
What you should feel
You should feel a gentle pulling sensation through your inner thighs and groin area. This sensation should not be sharp or painful. If you experience any sharp pain, numbness, or tingling, gently ease out of the stretch.
Common mistakes
- Rounding your back instead of hinging at the hips.
- Forcing your knees down with too much pressure.
- Holding your breath.
- Bouncing in the stretched position.
Make it easier or harder
- Easier: Sit on the edge of a chair, place the soles of your feet together, and let your knees fall out to the sides.
- Easier: Move your feet further away from your body.
- Easier: Place a cushion or folded towel under your hips for support.
- Harder: Bring your heels closer to your groin.
- Harder: Rest your elbows on your inner thighs, allowing their weight to gently deepen the stretch.
- Harder: Lean your torso further forward while keeping your back straight.
Fitting it into a desk day
Because this is a floor stretch, it has high visibility and is best done during a longer break in a private space. For a more discreet option, you can perform a variation while seated in your chair by placing the soles of your feet together and letting your knees fall open to the sides.
Quick questions
How long should I hold the butterfly stretch?
Hold the stretch for fifteen to thirty seconds without bouncing. You can repeat it two to four times.
Can I do the butterfly stretch if I have a knee injury?
You should skip or modify this stretch if you have a recent knee, hip, or groin injury. It’s also best to avoid it if you have had recent surgery on your hips or knees.
What is a common mistake when doing the butterfly stretch?
A common mistake is rounding your back. Try to keep your spine straight and hinge forward from your hips to deepen the stretch correctly.
When to see a doctor or physio
Stop this stretch and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any new or worsening pain that does not go away with rest.
- Sharp or shooting pain in your hips, back, or groin.
- Numbness or tingling in your legs.
Skip it or ask first if:
- You have a recent groin, hip, or knee injury.
- You have had recent surgery on your hips or knees.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.