Cocoons
Expert Advice
Coordinate your movements smoothly to engage both the abs and hip flexors effectively, and avoid using momentum to complete the movement.
How-to-do Steps
- Lie on your back with your legs straight and arms extended behind your head.
- Simultaneously lift your arms and legs towards each other while tucking your knees into your chest.
- Wrap your arms around your knees briefly as if you are cocooning yourself.
- Slowly extend back to the starting position without letting your feet or hands touch the ground.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cocoons primarily targets the Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads40%
Abs40%
Secondary
Glutes20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cocoons work?
Cocoons primarily targets the Quads, Abs. Secondary muscles involved include Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Cocoons?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cocoons suitable for beginners?
Cocoons is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
