Butterfly Stretch
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Sit on the floor with the soles of your feet together, knees falling out to the sides. Hold your feet with both hands and sit tall — don't let the lower back round. Gently press your knees DOWN toward the floor using your elbows. Hold breathing deeply into the stretch for the time prescribed on the workout card. For a dynamic version: slowly flap the knees up and down like butterfly wings × 20. Move your feet closer to the groin for a deeper stretch as flexibility improves.
Why It Works
Hip adductor flexibility is the most critical and most neglected mobility factor for hockey players. The groin/adductor complex is the #1 soft-tissue injury site in hockey — accounting for 10-15% of all NHL injuries every season. The butterfly stretch directly targets these muscles in the exact position used during a wide skating stride and goalie butterfly drop.
Hockey Transfer
Essential for groin flexibility — directly improves skating stride width. Groin strain is the #2 hockey injury after concussions. This stretch is part of the prevention protocol.
Coaching Cues
- "Sit tall"
- "Soles together"
- "Press knees toward floor gently"
- "Lean forward"
Common Mistakes
Rounding the lower back — sit against a wall if needed to keep the spine tall. Forcing the knees down aggressively with elbows — adductor tears happen here. Gentle pressure only. Holding your breath — breathe into the stretch to deepen it. Only doing it when tight — daily is the target. Prevention requires consistency.
Progression / Regression
Weighted butterfly (light plate on knees) for deeper passive stretch.
Supine butterfly (lying on back) — gravity assists, less demand on hip flexors.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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