StrengthIntermediateAbsHip flexorsObliques
Movement atlas
Cocoon crunch
Crunch cocon
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Abs, Hip flexors
- Equipment
- Bodyweight
Description
From a fully extended lying position, draw the torso and knees together, then lengthen back out under control.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Lie extended with the arms and legs long and the lower back gently pressed toward the floor.
- 2Curl the torso and hips together to draw the knees toward the chest, then return slowly without releasing abdominal tension.
Common Mistakes
- Using arm momentum or thrusting the head forward.
- Allowing the lower back to arch as the arms and legs extend away.
Tips
- Lie extended with the arms and legs long and the lower back gently pressed toward the floor.
- Curl the torso and hips together to draw the knees toward the chest, then return slowly without releasing abdominal tension.
Equipment
Bodyweight
Variations
Related Exercises
Progressions
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Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
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