Thumbnail for the video of exercise: ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

Exercise Profile

Body Partꯐꯥꯁꯤ
EquipmentKaotemsa
Primary Muscles
Secondary Muscles

Related Exercises:

Get the exercise library in your pocket!

Introduction to the ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡꯗꯒꯤ ꯐꯒꯠꯂꯛꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯥ, ꯈꯨꯎꯒꯤ ꯑꯅꯥꯕꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯈꯨꯎꯒꯤ ꯍꯀꯁꯦꯜ ꯍꯦꯟꯅꯥ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯀꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯊꯣꯀꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅ-ꯈꯣꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯗꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

  • ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯗ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
  • ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯥꯟꯗꯥ ꯆꯠꯍꯟꯗꯨꯅꯥ ꯕꯦꯟꯗ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯥꯀꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯕ꯭ꯂꯦꯗꯁꯤꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫
  • ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯐꯥꯎꯗꯨꯅꯥ ꯁꯦꯀꯦꯟꯗ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯊꯝꯃꯨ꯫
  • ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

  • ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯋꯥꯡꯈꯠꯅꯥ ꯂꯦꯞꯄꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯗ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ, ꯃꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯔꯥꯞꯄꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯠꯁꯥꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯕꯦꯟꯗ ꯑꯗꯨ ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯆꯠꯂꯨ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫
  • ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯊꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯣꯁꯅꯅꯤ꯫ ꯊꯨꯅꯥ ꯆꯠꯄꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ꯫

ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯔꯤꯖꯜꯇ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯋꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯂꯊꯀꯦꯌꯔ ꯄ꯭ꯔꯣꯚꯥꯏꯗꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

What are common variations of the ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

  • ꯗꯣꯔꯋꯦ ꯕꯦꯟꯗ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯦꯟꯗ ꯑꯗꯨ ꯗꯣꯔ ꯍꯦꯟꯗꯜ ꯑꯃꯗꯥ ꯊꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯕꯦꯟꯗ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯅꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
  • ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯕꯦꯟꯗ ꯄꯨꯜ-ꯑꯦꯄꯥꯔꯠ: ꯚꯔꯖꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯝꯃꯤꯟꯅꯩ, ꯕꯦꯟꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯈꯨꯠ ꯑꯅꯤꯃꯛ ꯊꯃꯗꯨꯅꯥ ꯊꯝꯃꯤ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯆꯦꯠꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ꯫
  • ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯕꯦꯟꯗ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯦꯟꯗ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯇꯔꯦꯜ ꯑꯣꯏꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯤ꯫
  • ꯗꯥꯏꯑꯦꯒꯣꯅꯥꯜ ꯕꯦꯟꯗ ꯁ꯭ꯠꯔꯦꯆ: ꯃꯁꯤꯗꯥ ꯕꯦꯟꯗ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯈꯨꯠ ꯑꯅꯤꯃꯛ ꯊꯃꯗꯨꯅꯥ ꯊꯝꯕꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯗꯥꯏꯑꯦꯒꯣꯅꯦꯜ ꯑꯣꯏꯅꯥ ꯄꯨꯗꯨꯅꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯅꯕꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

  • ꯕꯦꯟꯗ ꯑꯦꯛꯁꯇꯔꯅꯦꯜ ꯔꯣꯇꯦꯁꯅꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯃꯈꯥ ꯇꯥꯅꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯔꯣꯇꯦꯇꯔ ꯀꯐ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯁꯣꯜꯗꯔ ꯖꯣꯟ ꯑꯁꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯒꯤ ꯃꯣꯁꯟ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
  • ꯑꯣꯚꯔꯍꯦꯗ ꯕꯦꯟꯗ ꯁ꯭ꯠꯔꯦꯆ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯈꯨꯎꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆꯀꯤ ꯀꯥꯟꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯑꯄꯨꯅꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Related keywords for ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

  • ꯕꯦꯟꯗ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫
  • ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
  • ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯇꯧꯕꯥ꯫
  • ꯁꯣꯜꯗꯔꯁꯤꯡꯒꯤꯗꯃꯛ ꯕꯦꯟꯗ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
  • ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡ ꯁ꯭ꯠꯔꯦꯠ ꯇꯧꯕꯥ꯫
  • ꯆꯦꯁ꯭ꯠ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
  • ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯁꯣꯜꯗꯔ ꯋꯥꯔꯝ-ꯑꯞ꯫
  • ꯕꯦꯟꯗ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯆꯦꯁ꯭ꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
  • ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆꯤꯡ꯫
  • ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯁꯤꯡꯒꯤꯗꯃꯛ ꯋꯥꯔꯝ-ꯑꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ꯫

ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ

Do ꯕꯦꯟꯗ ꯋꯥꯔꯝ-ꯑꯞ ꯁꯣꯜꯗꯔ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ in the Lyfta app

Save this exercise, log your sets, and follow full workouts — free on iOS and Android.

Workout Tracker
Workout Tracker
Workout Tracker
Workout Tracker
Workout Tracker
Workout Tracker
Workout Tracker
Download on the App StoreGet it on Google Play