Seated Butterfly Knee Raise
Goal of the Drill
Dynamically activate the inner and outer hip muscles (adductors/abductors); prepare the hip joint for training by raising and lowering the knees in the butterfly position.
Explanation of the Drill
The player sits on the floor, presses the soles of the feet together, lets the knees fall out to the sides and holds the feet with both hands — the butterfly starting position. From there the knees are lowered toward the floor under control, then lifted back up using the hip muscles. Repeat alternating right and left, or both knees together, in a smooth rhythm.
Keep the back upright and the movement controlled rather than jerky. The soles stay pressed together and the power comes from the hip joint. The goal is not to stretch the muscle but to prepare the inner and outer hip dynamically for training.
Tags
- Butterfly Position
- Knee Raise
- Hip Activation
- Adductors
- Dynamic Warm-up
- Warm-up
- Solo
- No Equipment
