Butterfly Stretch For Tennis | Exercise 5.43
Static Stretching · Book exercise 5.43
A seated hip adductor stretch with the soles of the feet together and the knees falling outward.
Exercise Video
Video timing: The clip demonstrates setup and release with short holds. It is not a timed follow-along. The book specifies a 45-second hold. Variation: The photograph and parts of the video use hands on the feet. The book places the hands on top of the knees.
Technique Photograph
How To Perform The Stretch
Sit on a mat, bend both knees, and place the soles of the feet together. Keep the torso upright and slowly guide the knees toward the floor. The book places the hands on top of the knees; in the footage the athlete holds the feet during part of the movement.
Technique Cue
Let the movement come from the hips and avoid pressing abruptly on the knees or rounding the neck.
Targeted Muscles And Timing
Target: Hip adductors. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.
Book Technique And Related Exercises
Sit with the soles of the feet together and allow the knees to move outward. Apply gentle pressure toward the floor without slumping or tucking the pelvis.
Related movements: Sumo Squat Stretch and Lateral Lunge. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
Explore Related Tennis Exercises
All static stretches · Tennis book · Related dynamic stretch
← 5.42 Seated Piriformis · 5.44 Lunge Hip Flexor →
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.43 Butterfly.