Step by step instructions, muscle activation and variants for the Kneeling Butterfly with Towels.
The Kneeling Butterfly with Towels is a hip-adductor mobility drill performed from a kneeling position with towels placed under the knees. Sliding the knees outward and inward on the towels allows the inner thighs and hip muscles to be stretched and mobilized through a smooth, controlled arc.
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The Kneeling Butterfly with Towels 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.