Cocoons
- Músculo objetivo
- Iliopsoas, Rectus Abdominis
- Músculos sinergistas
- Gluteus Maximus, Quadriceps
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
Cocoons are a bodyweight core exercise that targets the hip flexors (iliopsoas) and the rectus abdominis, with the glutes and quadriceps helping control the movement. Lying on your back, you curl your knees to your chest and crunch your shoulders up at the same time, rolling into a tucked position before extending back out long. It builds anterior-core strength and hip-flexor control without any equipment.
Cómo hacer el Cocoons
- 1Lie flat on your back on a mat with your legs extended and your arms reaching overhead on the floor.
- 2Brace your abs and press your lower back gently into the floor to remove the gap.
- 3In one smooth motion, curl your knees toward your chest while crunching your head and shoulders up off the mat.
- 4Reach your hands toward your shins or knees as you tuck into a tight cocoon position, exhaling fully.
- 5Pause briefly at the top, feeling the squeeze through your abs and hip flexors.
- 6Reverse under control, lowering your shoulders and extending your legs back out long without letting your feet or upper back slam down.
- 7Hover your legs and arms just above the floor at full extension to keep tension, then begin the next rep.
Consejos de técnica
- Move with control rather than momentum — a slow tuck and a slow extension keep tension on the abs and hip flexors throughout.
- Exhale hard as you crunch into the tuck to fully contract the rectus abdominis.
- Keep your chin slightly tucked, as if holding an apple under your jaw, to avoid straining your neck.
- If full extension is too hard, stop the legs a few inches higher or bend the knees slightly to keep your lower back supported.
Errores comunes
- Yanking on your head or neck with your hands to pull yourself up, which strains the neck instead of working the abs.
- Using a swinging, momentum-driven rock instead of a controlled curl, which shifts load off the muscles and reduces the training effect.
- Letting the lower back arch and lift as the legs extend, which removes core tension and stresses the lumbar spine.
- Slamming the feet and shoulders down between reps, which kills the squeeze and makes the movement bouncy and uncontrolled.
Preguntas frecuentes
What muscles do cocoons work?
Cocoons primarily work the hip flexors (iliopsoas) and the rectus abdominis, with the glutes and quadriceps assisting to control the curl and extension.
Are cocoons good for beginners?
Yes, as long as you scale the range. Beginners can keep the legs higher or bend the knees so the lower back stays supported, then progress to a full long extension over time.
How many sets and reps of cocoons should I do?
For most people, 3 sets of 10 to 15 controlled reps works well. Focus on a full squeeze at the top and a slow extension rather than chasing high numbers.
What's a good alternative to cocoons?
The V-up and the lying leg-and-hip raise train the same anterior core and hip flexors. Use them to vary the stimulus or when you want a slightly different challenge.
Where should I feel cocoons working?
You should feel them across the front of your abs and deep in the hip flexors at the front of your hips. If you only feel your neck or lower back, slow down and reduce the range until your core is doing the work.
