TETSUButterfly Yoga Pose vs Side Lying Hip Adduction
The Butterfly Yoga Pose and the Side Lying Hip Adduction both train the adductors as their primary muscle. Both are bodyweight movements, so the difference is in the movement itself — setup, angle and range of motion. Here is how they compare and when to pick each.
Side-by-side comparison
| Butterfly Yoga Pose | Side Lying Hip Adduction | |
|---|---|---|
| Primary muscle | adductors | adductors |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and groin | glutes and hamstrings |
| Equipment | bodyweight | bodyweight |
| Steps in our guide | 7 | 5 |
How each one starts
Butterfly Yoga Pose — first steps
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
Side Lying Hip Adduction — first steps
- Lie on your side with your legs straight and stacked on top of each other.
- Place your bottom arm under your head for support.
Full step-by-step guides are linked below.
Which should you choose?
The Butterfly Yoga Pose and the Side Lying Hip Adduction differ mainly in setup and range of motion — the step-by-step guides show the exact execution of each. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the adductors adapting.
Full form guides
Common questions
Is the Butterfly Yoga Pose better than the Side Lying Hip Adduction?
Neither is universally better — both train the adductors as the primary mover. They are close variations of the same pattern; the better one is whichever lets you train through a fuller range with good control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Butterfly Yoga Pose and the Side Lying Hip Adduction in the same program?
Yes, but usually not in the same session — they overlap heavily on the adductors. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Butterfly Yoga Pose and the Side Lying Hip Adduction work the same muscles?
The primary muscle is the same: the adductors. Supporting muscles differ slightly — hamstrings and groin for the Butterfly Yoga Pose versus glutes and hamstrings for the Side Lying Hip Adduction.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.