If your hips feel tight and your butterfly has been stuck for ages, these are 4 things that helped me finally make progress . Last one is probably the most important one…. 1. Started using active butterflies instead of just placing the weights on my knees Instead of letting the weights passively push my knees down, I started actively lifting and lowering my knees against resistance. This helped me build strength and control in the range I was trying to improve. 2. Started to train and strengthen my hip adductors I realised my inner thighs needed to be strong, not just stretched. I started strengthening my adductors through different ranges so I could develop more control and strength around my deeper butterfly position. 3. Incorporated frog pose to work on hip adduction & abduction flexibility Frog became one of my complementary stretches for working on opening and closing the hips through a wider range. It helped me get more comfortable with the hip-opening positions needed for deeper flexibility. 4. I stayed consistent and patient I stopped expecting my flexibility to change overnight. I kept training my butterfly consistently, gradually challenging my range, and gave my body time to actually adapt.
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- 12 Sept 2026
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