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Upper Legs · Body Weight
Happy Baby
Happy Baby is an intermediate compound yoga exercise that works the adductors (upper legs), with the glutes and lower back assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Adductors
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Adductors · Adductor Longus, Adductor Magnus, Adductor Brevis
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
- Lower Back · Erector Spinae
How to do Happy Baby
- Lie on your back, bend your knees toward your chest, and hold the outside of each foot with your hands.
- Open your knees wider than your torso and raise your feet so the soles face upward.
- Gently pull your feet downward while keeping your head, shoulders, and lower back on the floor.
- Hold the stretch, then release your feet and return to the starting position.
Form tips
- Keep your ankles positioned above your knees.
- Draw your knees toward the sides of your torso.
- Use a comfortable range without forcing your hips or knees.
- Inhale as you prepare and exhale as you deepen the stretch.
Happy Baby alternatives
More adductors exercises
Happy Baby FAQ
What muscles does Happy Baby work?
Happy Baby mainly works the adductors in the upper legs (Adductor Longus, Adductor Magnus, Adductor Brevis and Biceps Femoris). The glutes and lower back work as secondary muscles.
What equipment do you need for Happy Baby?
You need only a mat.
How many sets and reps of Happy Baby should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Happy Baby good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Happy Baby burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Happy Baby?
Other exercises for the adductors include Band Hip Adduction, Seated Machine Hip Adductor (Variation 2) and Seated Machine Hip Adductor.
For developers
Use Happy Baby in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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