Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Happy Baby — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Happy baby is a supported floor stretch for the inner hips and lower back. The back stays heavy on the floor while the knees move gently toward the sides of the ribs; holding behind the thighs is completely valid. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Happy Baby is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
AdductorsGlutesLower back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep happy baby mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Hold one leg at a time behind the thigh. |
How to Do the Happy Baby
1
Lie on the back and draw both knees toward the chest.
2
Hold behind the thighs, shins, or outside edges of the feet.
3
Guide the knees wider toward the sides of the ribs.
4
Keep the tailbone heavy and breathe without pulling.
Common Mistakes
✕
Lifting the tailbone to force the knees lower.
✕
Pulling on the feet hard enough to stress the knees.
Coaching Tips
✓
Hold behind the thighs if the feet are difficult to reach.
✓
A small side-to-side rock should remain relaxed.
Scaling Options
Easier / Beginner
Hold one leg at a time behind the thigh.
Harder / Advanced
Gently extend one leg at a time without lifting the pelvis.
Related WODs
Use Happy Baby in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Happy Baby feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Build It Into a Workout
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