PILATES MOTION ATLAS

Seated Butterfly Stretch | Self-stretch in 3D

Seated Butterfly Stretch: seated (floor), adductors. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Seated Butterfly Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (floor) · Adductors

A self-stretch for the adductors. Support your body and stay within a comfortable range.

Starting position

Sit on the floor with the soles of your feet together. Rest your hands on your shins.

Movement phases

1. Bring the soles together

Draw the heels towards your body and lengthen your back.

2. Lower the knees

Lean your upper body slightly forwards from the hips and let both knees lower towards the floor.

3. Hold the stretch

Stop where you feel a gentle stretch in the inner thighs.

4. Return

Bring your upper body upright and let the knees return to a comfortable position.

What to check yourself

Check that you are not pushing the knees down hard with your hands and that your back is not rounding.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

NHS — How to stretch after exercising ↗
Self-stretches for the glutes (figure four) and back of the thigh lying down, the inner thigh seated on the floor, the calf using a wall, and the front of the thigh lying on the side.

Open in 3D