Exercise guide
Butterfly Yoga Flaps
- Beginner
- Isolation
- Timed hold
- Lower legs
- Waist
The Butterfly Yoga Flap is a dynamic mobility exercise that targets the adductors and glutes, helping to increase hip flexibility and blood flow to the pelvic region. It uses rhythmic pulsing to gently release tension in the inner thighs and improve overall hip range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with an upright posture and your knees bent.
- Bring the soles of your feet together and let your knees fall open to the sides.
- Pull your heels toward your groin as far as your flexibility allows.
- Grasp your feet or ankles with both hands to stabilize your torso.
How to do it
- Gently pulse your knees up and down in a small, rhythmic range of motion like butterfly wings.
- Inhale deeply through your nose and exhale slowly as you maintain the movement.
- Keep your chest lifted and your shoulder blades retracted to maintain a straight spine.
- Perform the pulses at a moderate, controlled tempo for the duration of the set.
Form checklist
- Maintain a tall, neutral spine without rounding the lower back.
- Keep the soles of the feet pressed firmly against each other.
- Avoid using excessive force; the movement should feel fluid and natural.
- Keep your neck relaxed and gaze forward.
Pro tips
- Focus on 'heavy' knees, letting gravity do the work on the downward phase of the flap.
- Engage your glutes slightly at the bottom of the movement to help pull the knees closer to the floor via reciprocal inhibition.
Make it harder
- Hinge forward at the hips while pulsing to increase the stretch on the adductors.
- Place your elbows on your inner thighs and apply light downward pressure during the pulses to increase the range of motion.
Frequently asked
- What muscles does the butterfly yoga flaps work?
- The butterfly yoga flaps primarily targets the adductors and glutes, and also works the hip flexors as secondary muscles.
- What equipment do you need for the butterfly yoga flaps?
- The butterfly yoga flaps requires no equipment — just your body weight.
- Is the butterfly yoga flaps good for beginners?
- Yes. The butterfly yoga flaps is a beginner-friendly movement and a strong foundation to build on.
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