TETSUAssisted Motion Russian Twist vs Cocoons
The Assisted Motion Russian Twist and the Cocoons both train the abs as their primary muscle. The Assisted Motion Russian Twist uses a medicine ball while the Cocoons are bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Motion Russian Twist | Cocoons | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and lower back | hip flexors and lower back |
| Equipment | medicine ball | bodyweight |
| Steps in our guide | 6 | 5 |
How each one starts
Assisted Motion Russian Twist — first steps
- Sit on the ground with your knees bent and feet flat on the floor.
- Hold the medicine ball with both hands in front of your chest.
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 Motion Russian Twist suits explosive, power-focused reps. 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 Motion Russian Twist better than the Cocoons?
Neither is universally better — both train the abs as the primary mover. The Assisted Motion Russian Twist suits explosive, power-focused reps, 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 Motion Russian Twist 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 Motion Russian Twist and the Cocoons work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques and lower back for the Assisted Motion Russian Twist 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.