Butterfly

Level: Intermediate

Description

A semi-inverted pose with the torso facing the pole, legs extended in a straddle or split shape, and arms pushing away. A strong foundational trick for many advanced moves.

Muscles Used

• Chest
• Shoulders
• Core
• Adductors

Typical Use

Gateway move for transitions into Superman, Flatline Scorpio, and Extended Butterfly.

Common Mistakes

• Leaning too close to the pole
• Weak push in the supporting arm
• Dropping the hips

Safety Notes

Spotting recommended initially; improper alignment can strain shoulders.

Variations

• Basic butterfly
• Extended butterfly
• Split butterfly

Anecdotes

The "aha!" trick that makes polers finally feel like they understand inversions.