If weighted butterfly feels impossible right now, your hips might not need MORE stretching they might need better strength and control in your end range. Before loading the butterfly, work on movements that help you build that range: ✨Adductor rocks will teach your inner thighs to move through a wider range while staying controlled. ✨Cossack squats will strengthen your hips and adductors as you move into deeper lateral positions. ✨Frog rocks will gradually expose your hips and adductors to a deeper range while actively controlling the movement. Once your hips can actively control the range, adding weight to your butterfly becomes much more comfortable. Save this and try these before your next butterfly session.
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- 11 Aug 2026
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