Hips and adductors
Happy Baby
The Happy Baby is a stretch with no equipment for your adductors. Share of the load in the Zulta muscle model: adductors 76%, hip flexors 7% and gluteus maximus 7%.
How to do it
- Lie on your back on a mat and pull both knees toward the chest.
- Open the knees wider than the torso and bring the shins vertical, soles facing the ceiling.
- Hold the outside edges of the feet with the hands.
- Pull the knees gently down toward the armpits while the back and head stay on the mat.
- Hold for 30 to 60 seconds, breathing slowly, then release the feet.
Tips
- Hold the ankles or shins instead if the feet are out of reach.
- Let the tailbone stay heavy on the mat.
Common mistakes
- Lifting the head and shoulders off the mat.
- Letting the tailbone curl up.
- Pulling the feet so hard that the knees straighten.
Muscles worked by the Happy Baby
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees bent: the short adductors, not the hamstrings. Spreading the legs or opening the knees lengthens the adductors, with the medial hamstrings joining when the knees are straight.
Happy Baby alternatives
Same equipment
Frequently asked questions
What muscles does the Happy Baby work?
Mainly the adductors.
Is the Happy Baby good for beginners?
Yes. The Happy Baby is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Happy Baby?
For example the Butterfly Stretch, Deep Squat Hold and Frog Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.