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Butterfly Yoga Flaps Alternative

12 substitute exercises that target the same muscles

1
Sitting Wide Leg Adductor Stretch demonstration

Sitting Wide Leg Adductor Stretch
2
Butterfly Yoga Pose demonstration

Butterfly Yoga Pose
3
Side Lunge Adductor Stretch demonstration

Side Lunge Adductor Stretch
4
Adductor Stretch demonstration

Adductor Stretch
5
Lying Hip Adduction demonstration

Lying Hip Adduction
6
Side Lying Hip Adduction demonstration

Side Lying Hip Adduction
7
Butterfly Stretch demonstration

Butterfly Stretch
8
Lever Seated Hip Adduction demonstration

Lever Seated Hip Adduction
9
Band Hip Adduction demonstration

Band Hip Adduction
10
Cable Hip Adduction demonstration

Cable Hip Adduction
11
Butterfly Pose Forward demonstration

Butterfly Pose Forward
12
Ballerina Foot Tap Adduction demonstration

Ballerina Foot Tap 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 Yoga Flaps trains

Primary Adductor Longus

Secondary Gracilis Iliopsoas Sartorius

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