TETSUBarbell Seated Alternate Leg Raise vs Cocoons
The Barbell Seated Alternate Leg Raise and the Cocoons both train the abs as their primary muscle. The Barbell Seated Alternate Leg Raise uses a barbell while the Cocoons are bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Seated Alternate Leg Raise | Cocoons | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | hip flexors and quadriceps | hip flexors and lower back |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Seated Alternate Leg Raise — first steps
- Sit on a bench with your back straight and hold a barbell across your thighs.
- Place your hands on the sides of the bench 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 Barbell Seated Alternate Leg Raise lets you load the heaviest weights and progress in small, steady jumps. 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 Barbell Seated Alternate Leg Raise better than the Cocoons?
Neither is universally better — both train the abs as the primary mover. The Barbell Seated Alternate Leg Raise lets you load the heaviest weights and progress in small, steady jumps, 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 Barbell Seated Alternate Leg 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 Barbell Seated Alternate Leg Raise and the Cocoons work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — hip flexors and quadriceps for the Barbell Seated Alternate Leg 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.