The reclined butterfly stretch is a gentle stretch for the inner thighs (hip adductors) done lying on your back. With your knees bent and your feet together, you let both knees fall slowly out to the sides until you feel a stretch in the groin. The weight of your legs does the work, so there is no pushing. It is a lying version of the seated butterfly stretch, with no need to sit upright or press on your knees.

How to do the reclined butterfly stretch

Lie on your back on a mat with your knees bent to about a right angle and your feet flat. Let your arms rest on the mat beside you.
Bring your feet together so the insides touch.
Slowly let both knees drop out to the sides, keeping your feet together, so the soles of your feet turn toward each other.
Stop when you feel a stretch in the groin and inner thighs, and let your legs rest there without pushing them lower.
Hold and breathe slowly. Then bring your knees back up together, using your hands on the outsides of your knees if that helps.

What you should feel

A gentle stretch along both inner thighs and into the groin, while your back and shoulders stay relaxed on the mat.

Common mistakes

Pressing the knees down with your hands.
Letting the lower back arch off the mat as the knees fall.
Dropping the knees quickly instead of lowering them with control.
Holding your breath.

How often

Many programs use 2 to 3 holds of 20 to 60 seconds, once or twice a day. Your physio will adjust this.

Stop and check with your physio if

Sharp or pinching pain in the groin or at the front of the hip.
Pain on the inside of the knees.
Numbness, tingling or pain that travels into your lower back or down a leg.

From the clinic

If the stretch is too strong, slide your feet a little farther from your hips, or tuck a pillow or folded towel under each knee so your legs have something to rest on. Your knees do not need to get anywhere near the floor. The seated butterfly stretch works the same muscles sitting up, where you can control how hard you stretch. To get up afterward, roll onto your side first.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try the reclined butterfly stretch. Letting the knees fall apart turns both thighs outward, and many surgeons ask you to avoid that for the first months after some operations. Getting down to the floor and back up also bends the hip deeply, so ask whether a firm bed is a better place to start. If you are pregnant and past the first three months, check with your physio before exercising flat on your back. With pain at the front or back of your pelvis during pregnancy, let the knees open only as far as is comfortable, with pillows under them for support.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Reclined butterfly stretch