Bodyweight Kneeling Butterfly With Towels

Muscles worked

Setup

1. Place two towels on a smooth, hard surface and kneel with one knee on each towel.
2. Place your hands on the floor in front of you for balance and to regulate the amount of weight on your legs.
3. Start with your knees directly under your hips and your spine in a neutral position.

How to do it

1. Inhale and slowly slide your knees outward away from the midline, controlling the descent with your inner thighs.
2. Lower your hips toward the floor until you feel a deep stretch in the adductors, ensuring you maintain tension.
3. Exhale and forcefully squeeze your knees toward each other to slide back to the starting position.
4. Maintain a controlled tempo, taking 3 seconds to slide out and 1-2 seconds to pull back in.

Form checklist

• Keep your core braced to prevent your lower back from arching excessively.
• Use your hands only for balance; avoid pushing off the floor with your arms to assist the movement.
• Ensure your knees stay in line with your hips throughout the slide.
• Stop the outward movement if you feel any sharp pain in the groin area.

Pro tips

• Imagine you are trying to 'scrunch' the floor together between your knees to maximize adductor recruitment.
• To increase intensity, lean your torso further forward to shift more body weight onto the sliding knees.

Make it harder

• Add a 3-second isometric hold at the widest point of the movement.
• Perform the exercise with your hands behind your back to place 100% of your body weight on the adductors.

Frequently asked

What muscles does the bodyweight kneeling butterfly with towels work?

The bodyweight kneeling butterfly with towels primarily targets the adductors, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the bodyweight kneeling butterfly with towels?

The bodyweight kneeling butterfly with towels requires no equipment — just your body weight.

Is the bodyweight kneeling butterfly with towels good for beginners?

The bodyweight kneeling butterfly with towels is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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