About this exercise
Butterfly flaps are a simple mobility exercise that targets the inner thighs (adductors) and improves hip flexibility. It’s often used as a warm-up or cool-down to loosen up the hips and groin area.
Butterfly flaps
Step by step instructions, muscle activation and variants for the Butterfly flaps.
EasyInner thighs
How to Perform
- Sit on the ground with your back straight and legs bent, bringing the soles of your feet together.
- Hold your feet with your hands and pull them gently toward your body.
- Let your knees drop toward the floor, feeling a stretch in your inner thighs.
- Gently flap your knees up and down like butterfly wings, keeping the motion controlled and rhythmic.
- Continue the flapping motion for 20-30 seconds or until you feel loosened up.
- Keep your back straight and avoid forcing your knees down to prevent strain.
Muscle Activation
Primary
Inner thighs
About the Butterfly flaps
The Butterfly flaps is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
