TETSUAssisted Hanging Knee Raise vs Cocoons
The Assisted Hanging Knee Raise and the Cocoons both train the abs as their primary muscle. The Assisted Hanging Knee Raise is an assisted movement while the Cocoons are bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Hanging Knee Raise | Cocoons | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | hip flexors | hip flexors and lower back |
| Equipment | assisted | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Assisted Hanging Knee Raise — first steps
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
Cocoons — first steps
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Hanging Knee Raise reduces the load so you can own the movement before going unassisted. The Cocoons need no equipment and scale through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Assisted Hanging Knee Raise better than the Cocoons?
Neither is universally better — both train the abs as the primary mover. The Assisted Hanging Knee Raise reduces the load so you can own the movement before going unassisted, while the Cocoons need no equipment and scale through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Hanging Knee Raise and the Cocoons in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Hanging Knee Raise and the Cocoons work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — hip flexors for the Assisted Hanging Knee Raise versus hip flexors and lower back for the Cocoons.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.