The seated groin stretch (also called Butterfly Stretch or Baddha Konasana) is performed sitting with the soles of the feet pressed together and knees dropping out to the sides. It targets the adductors, groin, and inner thighs. Adding a forward fold deepens the stretch significantly.
Muscle Group
Adductors, Hips, Thighs
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the adductors and groin
- Opens the hips for squats and wide-stance lifts
- Improves hip flexibility over time
- Calming and restorative pose
- No equipment needed
- Useful for athletes in sports with lateral movement
How to perform
- Sit on the floor with legs extended. Bend both knees and bring the soles of your feet together.
- Let your knees drop out to the sides toward the floor. Pull your heels as close to your groin as comfortable.
- Hold your feet with both hands. Sit up tall with chest lifted.
- Feel the stretch through your inner thighs and groin.
- To deepen the stretch, gently press your knees toward the floor with your elbows.
- For an even deeper stretch, fold forward from the hips with a flat back. Reach your forehead toward your feet.
- Hold for 30 to 60 seconds. Breathe deeply.
- Avoid forcing your knees down — let gravity do the work over time.