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Upper Legs · Body Weight
Butterfly Yoga Flaps
Butterfly Yoga Flaps is a beginner isolation flexibility exercise that works the adductors (upper legs), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Adductors
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Adductors · Adductor Longus, Adductor Brevis, Adductor Magnus
Secondary muscles
- Hip Flexors · Hip Flexors
How to do Butterfly Yoga Flaps
- Sit on the floor with your legs bent and the soles of your feet pressed together, allowing your knees to fall out to the sides.
- Hold your feet with both hands and sit up tall, lengthening your spine.
- Gently flap your knees up and down like the wings of a butterfly, keeping your movements smooth and controlled.
- Continue the flapping motion for the desired duration or number of repetitions.
Form tips
- Keep your back straight and avoid slouching to maintain proper posture.
- Breathe deeply and evenly throughout the exercise to relax your muscles and enhance the stretch.
- Perform the flapping motion gently to avoid straining your hip joints and inner thighs.
Butterfly Yoga Flaps alternatives
More adductors exercises
Butterfly Yoga Flaps FAQ
What muscles does Butterfly Yoga Flaps work?
Butterfly Yoga Flaps mainly works the adductors in the upper legs (Adductor Longus, Adductor Brevis and Adductor Magnus). The hip flexors work as secondary muscles.
What equipment do you need for Butterfly Yoga Flaps?
None. Butterfly Yoga Flaps is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Butterfly Yoga Flaps should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Butterfly Yoga Flaps good for beginners?
Yes. Butterfly Yoga Flaps is rated beginner, so it's a sound choice while you learn to train the adductors.
How many calories does Butterfly Yoga Flaps burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Butterfly Yoga Flaps?
Other exercises for the adductors include Seated Machine Hip Adductor (Variation 2), Band Hip Adduction and Seated Machine Hip Adductor.
For developers
Use Butterfly Yoga Flaps in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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