Supine Wall Butterfly
Inner thigh release, hip opening, nervous system calming
Why it works
The wall butterfly uses gravity and the wall to passively open the hips without any muscular effort. It's a recovery position that lets the adductors release while the supported position calms the nervous system.
How to do it
- Lie on your back with your legs up the wall. Bring soles of feet together
- Let your knees drop out to the sides. Gravity does the work
- Keep your back heavy on the floor. Breathe and let the inner thighs release
- Nothing to do here but breathe
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Supine Wall Butterfly?
The minimum effective dose for Supine Wall Butterfly is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Supine Wall Butterfly target?
It targets inner thigh release, hip opening, nervous system calming. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Supine Wall Butterfly worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of recovery work that still moves the needle, so short sessions done daily compound into real change.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
