Legs · Bodyweight
Happy Baby Pose
How to do the happy baby pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the position described by the pose, aligning your body as instructed. Hold the pose while maintaining steady breathing.
- 1Lie on your back and grab the outsides of your feet, drawing your knees toward your armpits until you feel a gentle stretch in your hips and inner thighs
- 2Keep your tailbone on the floor and gently rock side to side to massage your lower back
- 3Relax your shoulders and breathe deeply into the stretch
Common mistakes
- Don't force your knees down or strain your hamstrings; let gravity do the work
- Avoid lifting your head or tensing your neck, keep them relaxed on the mat
- Don't hold your breath; let your exhale deepen the stretch
Muscles worked
The happy baby pose works the adductors.
- AdductorsSupport
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the happy baby pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed April 2026.