Lower body

Butterfly Stretch: Glute and Low Back Relief


  • Open up tight hip muscles.
  • Great for low-back relief and spinal health.
  • Excellent glute stretch.

How to do Seated Butterflies:

Starting Position: Sit down with the soles of your feet together and your knees opened up wide.

Movement: Grab your ankles as you tilt forward with your torso, sinking your stomach toward your ankles. Maintain wide knees and keep your lower back as straight as possible.

Return: Sit up straight, releasing your grip from your ankles, and straightening your legs.

Modification and Progression:

  • To simplify Seated Butterflies, slide your arms under your knees as you grab your ankles. Reduce the width of your knees as you lean forward, all the while maintaining a straight low back.
  • To advance Seated Butterflies, feel the stretch, hold the position for 5 seconds, back-off slightly, then go deeper into the stretch. Additionally, you can twist your torso to the one side to emphasize the stretch, alternating sides

Movement Tips:

  • To keep the knees wide, place your elbows inside your knees/shins and push down.
  • Think about sticking your booty out to maintain a straight low back.  

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Seated Butterflies in no time.