The Butterfly Stretch is Amazing For Your Hips, Here’s How to Do it Properly

Stretching before and after a workout is incredibly important to prevent injuries and soreness. One stretch that reduces tightness in the inner thighs and improves mobility is the butterfly stretch. There are actually two ways to do this stretch—static and dynamic. So, which way is better and how do you do the stretch?

There’s no clear answer if the static or dynamic butterfly stretch is more effective, but during your warmups, we prefer the dynamic stretch as fluttering your legs will stimulate blood flow and increase your range of motion to prepare your joints and muscles for movement.

If you’re trying to increase your flexibility, we suggest doing the static butterfly stretch during your cooldown. Make sure you hold the stretch for at least 30 seconds to allow the muscle tension to relax.

To complete the butterfly, while sitting on the floor, bend your knees so your ankles are together with your feet flat on the floor. Then, let your knees go outward to opposite sides while the bottoms of your feet stay together. Hold the stretch for one minute in a static position or flutter your legs with small pulses.