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Visual demonstration of the Butterfly Yoga Flaps exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Adductors
Secondary muscles
Hip flexors
Equipment
Bodyweight
Exercise guide

Butterfly Yoga Flaps

4 steps Updated 29/08/2026

Butterfly Yoga Flaps is a bodyweight exercise targeting Adductors (Adductor Longus, Adductor Brevis, Adductor Magnus).

Step by step

How to perform it

  1. 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.
  2. Hold your feet with both hands and sit up tall, lengthening your spine.
  3. Gently flap your knees up and down like the wings of a butterfly, keeping your movements smooth and controlled.
  4. Continue the flapping motion for the desired duration or number of repetitions.
Continue from here
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Last updated: 29/08/2026

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Butterfly Yoga Flaps

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