Butterfly Stretch
Targets the Adductors. A guided movement from the Panda Stretch app.
- PositionOn the floor
How to do it
- Sit and bring soles of feet together.
- Lengthen your spine and gently guide knees toward floor.
- Hold 20-30 seconds and repeat 2-3 rounds.
Check your form
- Stretch appears at inner thigh bilaterally.
- Hip opening improves after rounds.
- No groin sharp pain appears.
When it helps
- Inner-thigh tightness.
- Preparation for lower-body mobility work.
Muscles worked
- Adductors — primary target
Inner thigh muscles for leg adduction. Tighten from sitting or cycling; insufficient stretching can cause groin pain.
Safety cues
- Do not force knees down aggressively.
- Keep neutral lumbar posture.
- Use support under knees if needed.
Stop if
- Groin pain becomes sharp.
- Hip joint discomfort increases progressively.
Panda Stretch is for general wellness, not medical diagnosis or treatment.
Background
Adductor stretching is supported in flexibility and injury-prevention contexts.
References used by the Panda Stretch movement library:
- Static Stretching for Hip Adductors (2012)
- ACSM Position Stand (2011)
- Harvard Health Stretching Routine (2024)
Written by the Panda Stretch team. Steps, safety cues and muscle data come from the Panda Stretch app's movement library. Last updated 2026-09-23.
Follow along with Pan
In the app, this movement plays as a timed, guided demonstration inside short routines for desk breaks, mornings and evenings.
