Lying Alternate Butterfly Abduction

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms by your sides or rest your hands on your hip bones to monitor pelvic movement.
3. Engage your core by drawing your navel toward your spine to ensure your lower back remains in contact with the floor.

How to do it

1. Inhale and slowly lower one knee out to the side toward the floor in a controlled arc.
2. Stop the movement once your knee reaches its natural range or just before your opposite hip begins to lift off the mat.
3. Exhale and use your inner thigh and deep core to pull the knee back to the center starting position.
4. Repeat the movement with the opposite leg, alternating sides with a slow, deliberate tempo.

Form checklist

• Keep the stationary knee pointing directly at the ceiling throughout the entire set.
• Ensure both hip bones remain level and glued to the floor; do not let the pelvis tilt.
• Maintain a flat lower back against the mat to protect the spine and engage the abs.
• Avoid using momentum; the movement should be slow and driven by muscle tension.

Pro tips

• Focus on the 'anti-rotation' aspect: the primary work is being done by the core to prevent the weight of the moving leg from pulling your torso out of alignment.
• Visualize a glass of water resting on your stationary knee that you must not spill.
• Press the heel of the stationary foot into the floor to help stabilize the pelvis.

Make it harder

• Perform the movement from a 'tabletop' position with your feet off the floor and knees bent at 90 degrees.
• Place a light resistance band just above your knees to increase the load on the glutes and hip abductors.

Frequently asked

What muscles does the lying alternate butterfly abduction work?

The lying alternate butterfly abduction primarily targets the abs, adductors, and obliques, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the lying alternate butterfly abduction?

The lying alternate butterfly abduction requires no equipment — just your body weight.

Is the lying alternate butterfly abduction good for beginners?

Yes. The lying alternate butterfly abduction is a beginner-friendly movement and a strong foundation to build on.

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• Lying Criss Cross LegsBeginner · abs, adductors, and obliques
• Sitting Windshield WipersIntermediate · abs, adductors, and obliques