Cocoons

Instructions

1
Lie supine (face up) on a flat surface with legs extended and arms positioned at sides or across chest. Keep lower back neutral with a slight natural curve.
2
Engage core muscles and prepare for movement by taking a deep breath. Position hands behind head (optional) or across chest for support without pulling on neck.
3
Lower legs from vertical position (or high position) in a controlled manner toward the ground, allowing hip flexion and knee extension. Lower only as far as maintaining neutral spine allows, typically until legs are 30-45 degrees from horizontal.
4
Using core strength, lift legs back up by flexing hip and engaging rectus abdominis. Return to starting position with control, squeezing abdominal muscles at top of movement. Exhale during lift phase.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Cocoons because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Cocoons
  • Cable Cocoons
  • Banded Cocoons

Beginner Tips

If you are new to the Cocoons , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions