Adductor Stretch

The adductors are a group of five muscles on the inner thigh, responsible for bringing the legs toward the body's midline. Their shortening is extremely common, especially in sedentary individuals, and is a major source of groin pain, hip mobility limitations and pelvic imbalances. The butterfly position is one of the most natural and effective stretches to restore flexibility in this muscle group, and regular practice brings remarkable daily comfort.

Why Stretch the Adductors?

Shortened adductors pull the pelvis into internal rotation and anterior tilt, disrupting the posterior chain balance and potentially causing lower back pain, pubalgias (pubic pain) and limitations in leg-opening activities. In athletes, adductor stiffness is a recognized risk factor for groin strains and tears. Regular stretching prevents these injuries and improves performance in lateral movements.

Anatomy Involved

Adductor magnus — the largest, running from pubis to femur, a powerful adductor and partial hip extensor.
Adductor longus and brevis — located in front of the magnus, they also participate in hip flexion.
Gracilis — superficial muscle running along the inner thigh to the tibia, the only biarticular adductor.
Pectineus — small muscle at the groin-thigh junction, a hip flexor and adductor.

Step-by-Step Instructions

Step 1 — Seated Position

Sit on a mat, back straight, legs in front. If your flexibility is limited, sit on a cushion or folded blanket to elevate the pelvis and ease the position.

Step 2 — Form the Butterfly

Bend your knees and bring the soles of your feet together, holding them with your hands. Bring your heels as close to the pelvis as possible. The knees naturally fall toward the floor on each side, opening the inner thighs.

Step 3 — Deepen the Stretch

With your elbows, apply gentle pressure on the inside of your knees to lower them further toward the floor. Lean your torso slightly forward while keeping the back straight (do not round the spine), which intensifies the adductor and gracilis stretch.

Step 4 — Prolonged Hold

Hold the position for 30 to 60 seconds, breathing deeply. With each exhale, release the knees a little more toward the floor. Perform 3 to 5 sets.

Duration and Repetitions

Hold: 30 to 60 seconds
Sets: 3 to 5
Frequency: daily
Total duration: approximately 5 minutes

Safety Tips

Do not bounce your knees to force them down — the stretch should be static and progressive.
If you feel pain in the groin or pubic area, reduce the range and move your feet away from the pelvis.
People with chronic pubalgia should consult their practitioner before practicing this exercise.
The back must stay straight: excessive spinal flexion reduces stretch effectiveness and loads the lumbar discs.

Who Benefits from This Exercise?

The butterfly stretch is universally beneficial. It is especially recommended for athletes in team sports (soccer, rugby, hockey), martial arts, dance and gymnastics. It also suits pregnant women (without contraindication) to prepare for delivery, and elderly individuals wishing to maintain autonomy in daily activities requiring leg separation.