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
Common Mistakes
Common mistakes content is coming soon.
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.