Cocoons
The Cocoons targets the Abdominals and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Cocoons
- 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
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
After a brief pause, return to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cocoons work?
The Cocoons primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.
Is the Cocoons good for beginners?
Yes, the Cocoons is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Cocoons?
You need no equipment — just your bodyweight to perform the Cocoons. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.