How to Do Butterfly Yoga Flaps

Butterfly Yoga Flaps is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Butterfly Yoga Flaps

  1. 01Sit upright with the soles of your feet touching and knees dropped out to the sides.
  2. 02Grasp your feet or ankles and pull your heels as close to your groin as comfortable.
  3. 03Gently bounce your knees up and down in a small controlled rhythmic motion.
  4. 04Maintain a flat back and avoid slouching the shoulders forward.
  5. 05Focus on relaxing the inner thighs to allow the knees to move closer to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Butterfly Yoga Flaps

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Apply gentle pressure with your elbows to your inner thighs to safely deepen the stretch.

Same coaching engine used inside the A90 app

05 / FAQ

Butterfly Yoga Flaps questions

What muscles does Butterfly Yoga Flaps work?

Butterfly Yoga Flaps is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Butterfly Yoga Flaps correctly?

Sit upright with the soles of your feet touching and knees dropped out to the sides. Grasp your feet or ankles and pull your heels as close to your groin as comfortable. Gently bounce your knees up and down in a small controlled rhythmic motion. Maintain a flat back and avoid slouching the shoulders forward. Focus on relaxing the inner thighs to allow the knees to move closer to the floor.

What is the A90 coach tip for Butterfly Yoga Flaps?

Apply gentle pressure with your elbows to your inner thighs to safely deepen the stretch.

Is Butterfly Yoga Flaps suitable for beginners?

Butterfly Yoga Flaps is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Butterfly Yoga Flaps?

No. Butterfly Yoga Flaps is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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