Inner thighs exercise · body weight
Butterfly Yoga Pose
The butterfly yoga pose is a bodyweight exercise that targets the inner thighs (adductors), with the hamstrings and groin assisting.
- Target muscle
- Adductors
- Also works
- Hamstrings, groin
- Equipment
- Body weight
- Body part
- Upper legs
How to do the butterfly yoga pose
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- Hold onto your ankles or feet with your hands.
- Sit up tall and lengthen your spine.
- Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
- Hold this position for a few breaths.
- To release, slowly bring your knees back up and extend your legs.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the inner thighs (adductors). The hamstrings and groin work as secondary muscles. See all inner thigh (adductor) exercises or every bodyweight exercise.
