Loaded Butterfly

Flexibility, Stability & Strength

Here we will demonstrate a loaded butterfly strengthening exercise, which is great for strength and mobility in the hip adductors.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

Here we will demonstrate a loaded butterfly strengthening exercise, which is great for strength and mobility in the hip adductors
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Sitting on the floor with your back against a wall, bend your knees, bring the soles of your together so that your knees fall out to the sides and pull your feet in towards you.
Next place dumbbells onto the inside of your knees while holding them with your hands.
Now take your knees out and down towards the floor as far as able and push back up to the start position
Choose a resistance that is high for strengthening and is low for endurance.
Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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