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Cocoons

The Cocoons primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Cocoons

  1. Step 1. Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
  2. Step 2. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
  3. Step 3. After a brief pause, return to the starting position.

Frequently asked questions

What is the correct technique for performing cocoons?

Lie flat and simultaneously pull your knees toward your chest while bringing your arms forward to hug them. Focus on rounding the spine slightly to maximize abdominal contraction.

Which muscle groups do cocoons primarily target?

Cocoons are an isolation exercise focusing on the rectus abdominis. The movement requires both upper and lower abdominal engagement to close the gap between the torso and thighs.

What are common mistakes to avoid during this movement?

Avoid using momentum or swinging the legs to complete the rep. Ensure the lower back does not excessively arch when extending your limbs back to the starting position.

How can beginners make cocoons easier to perform?

Beginners can keep their heels on the floor between repetitions rather than hovering them. Reducing the range of motion by not fully extending the legs also decreases the lever length and difficulty.

How should cocoons be programmed into a workout routine?

Perform 3 to 4 sets of 12 to 20 controlled repetitions. They work well as a finisher or as part of a core circuit two to three times per week.

Sample sets & reps for Cocoons

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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