TETSUAssisted Lying Leg Raise With Lateral Throw Down vs Cocoons
The Assisted Lying Leg Raise With Lateral Throw Down and the Cocoons both train the abs as their primary muscle. The Assisted Lying Leg Raise With Lateral 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 Lying Leg Raise With Lateral Throw Down | Cocoons | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | hip flexors and obliques | hip flexors and lower back |
| Equipment | assisted | bodyweight |
| Steps in our guide | 7 | 5 |
How each one starts
Assisted Lying Leg Raise With Lateral Throw Down — first steps
- Lie flat on your back with your legs extended and your arms by your sides.
- Place your hands under your glutes for support.
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 Lying Leg Raise With Lateral 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 Lying Leg Raise With Lateral Throw Down better than the Cocoons?
Neither is universally better — both train the abs as the primary mover. The Assisted Lying Leg Raise With Lateral 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 Lying Leg Raise With Lateral 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 Lying Leg Raise With Lateral Throw Down and the Cocoons work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — hip flexors and obliques for the Assisted Lying Leg Raise With Lateral Throw Down 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.