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Butterfly stretch

The stretching of the adductors is often symbolized by the popular Butterfly Stretch. This is also known as seated hip stretching or Seated Groin Stretch. Here are some guidelines on how to stretch the adductors in a targeted manner.

For the Butterfly Stretch, assume a seated position. Bring the soles of both feet together in front of you. The knees are oriented sideways. Keep your upper body upright and direct your gaze forward. Grasp your feet with your hands.

To enhance the effectiveness of stretching the adductors in the Butterfly Stretch, it is recommended to press the knees toward the ground. You can also use your elbows to exert increased pressure on the thighs. Intensify the stretch by leaning your upper body forward, making sure, however, not to round your back.

Stressed muscles and common mistakes

Additional information about the engaged muscles and commonly made mistakes during the Butterfly Stretch can be found on the page dedicated to stretching the adductors.

Alternative variants to Butterfly Stretch (stretching)

For more diversity in your training, you can also incorporate similar exercises or alternative variations of the Butterfly Stretch.

Stretching the adductors by opening your legs (stretching)

In the lying leg spreading exercise, you lie on your back on the floor. Your legs are positioned vertically in the air and are then spread outward to create a comfortable stretch. Thanks to this lying starting position, athletes can fully concentrate on stretching the adductors in a relaxed posture.

Adductor stretch sitting with wide legs (stretch)

In the exercise of stretching the adductors while sitting with wide-spread legs, you spread your legs outward while sitting and pull your toes towards your body in a wide leg position. This creates an intense stretch on the inner sides of the thighs. To further stretch the adductors, you can move your hands forward.

Adductor stretch with a wide stance (stretch)

In the stretching exercise of stretching the adductors with a wide stance, the legs should be positioned as far apart as possible. There can be significant differences depending on the flexibility of the athletes. By bending forward with a straight back, you intensify the stretch on the adductors.

Squat adductor stretch (stretching)

Squat adductor stretching is an exercise where you stretch the inner thighs in a squatting position. Start with an upright stance, and the feet are angled outward. To intensify the stretch, you can support the movement in squat adductor stretching with your hands, allowing for various intensities.

Standing adductor stretch (stretch)

Standing adductor stretching is a popular stretching exercise, also known as the standing groin stretch. Stand upright and extend one leg sideways. Shift the weight in the opposite direction. There are various variations, including the option to theoretically kneel with one leg on the ground.

Butterfly stretch

The butterfly stretch is one of the preferred stretching exercises for the adductors. It is also known as sitting hip stretching or seated groin stretch. Sit in a seated position and bring the soles of your feet together. For an intense stretch, press your knees towards the ground.

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