Butterfly Sit Up. How-to, proper form and tips

Butterfly Sit Up icon

This variation of a sit-up opens hip rotators. Beginners friendly it works simultaneously both abs and hips.

Video demonstration

How to and step by step instructions:

  1. Sit down on the floor.
  2. Touch the bottoms of your feet with each other, bending your knees as in a butterfly stretch.
  3. Lie back, keeping the feet touching themselves and knees open. While going down join hands in the chest.
  4. Once with your back on the ground, roll up coming to the sitting position once again.

Hints & tips:

  • Lift your upper body in a controlled, fluid movement.
  • Keep your knees wide opened.
  • Keep head in a neutral position.


  • Strengthen your core.
  • Activates and opens the hips.

Counting & gamification:

  • Count repetitions in a session or period such as a month.
  • Add the exercise to your crunch variations.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Abs, Hip Flexor

Secondary muscles: Neck

Muscle: Abs

Muscle: Hip Flexor

Collection: Crunch Variations

Flexibility: Hips

Category: Bodyweight