TETSUAssisted Hanging Knee Raise With Throw Down vs Cocoons
The Assisted Hanging Knee Raise With Throw Down and the Cocoons both train the abs as their primary muscle. The Assisted Hanging Knee Raise With Throw Down 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 With Throw Down | Cocoons | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | hip flexors and lower back | hip flexors and lower back |
| Equipment | assisted | bodyweight |
| Steps in our guide | 4 | 5 |
How each one starts
Assisted Hanging Knee Raise With Throw Down — first steps
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees towards your chest, keeping your legs together.
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 With Throw Down 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 With Throw Down better than the Cocoons?
Neither is universally better — both train the abs as the primary mover. The Assisted Hanging Knee Raise With Throw Down 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 With Throw Down 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 With Throw Down and the Cocoons work the same muscles?
Yes — the primary muscle is the same (abs) and both rely on the same supporting muscles: hip flexors and lower back.
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.