Step by step instructions, muscle activation and variants for the Lying Butterfly (Abduction).
The Lying Butterfly is a hip mobility and inner-thigh stretch performed on your back with both knees falling outward simultaneously into the butterfly position. The passive gravity-assisted stretch opens the hips and lengthens the inner thighs and groin, making it a useful warm-up or cool-down movement.
The Lying Butterfly (Abduction) 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.
