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Butterfly Pose Forward Alternative

12 substitute exercises that target the same muscles

1
Butterfly Stretch demonstration

Butterfly Stretch
2
Sitting Wide Leg Adductor Stretch demonstration

Sitting Wide Leg Adductor Stretch
3
Lying Abduction Adduction demonstration

Lying Abduction Adduction
4
Butterfly Yoga Pose demonstration

Butterfly Yoga Pose
5
Side Lunge Adductor Stretch demonstration

Side Lunge Adductor Stretch
6
Ballerina Foot Tap Adduction demonstration

Ballerina Foot Tap Adduction
7
Adductor Stretch demonstration

Adductor Stretch
8
Sumo Hip Twist Stretch demonstration

Sumo Hip Twist Stretch
9
Rocking Frog Stretch demonstration

Rocking Frog Stretch
10
Lying Hip Adduction demonstration

Lying Hip Adduction
11
Bodyweight Side Lying Leg Adduction demonstration

Bodyweight Side Lying Leg Adduction
12
Side Lying Hip Adduction demonstration

Side Lying Hip Adduction

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Butterfly Pose Forward trains

Primary Adductor Longus Adductor Magnus

Secondary Iliopsoas Sartorius

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