ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Gluteus Medius, Gluteus Minimus, Quadriceps
• Secondary Muscles: , Adductor Longus, Adductor Magnus, Gracilis, Iliopsoas, Pectineous, Sartorius

Introduction to the ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯒ꯭ꯂꯨꯠ, ꯍꯤꯄꯁ ꯑꯃꯁꯨꯡ ꯊꯤꯡꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯇꯣꯟ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯁꯦꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯑꯔꯣꯏꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯨꯅꯥ ꯑꯆꯧꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯆꯠꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯁ꯭ꯛꯕ꯭ꯌꯥꯔ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯍꯧꯔꯀꯐꯝ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯥꯌꯀꯩ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯕꯥ ꯃꯇꯝ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯥꯌꯀꯩꯁꯤꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ꯫

Tips for Performing ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ: ꯃꯨꯚꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯁ꯭ꯠꯔꯦꯅꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯥꯔꯆ (lower back ararch) ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ: ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯉꯃꯍꯟꯗꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫ ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯤꯐꯇꯤꯡ ꯐꯦꯖ ꯑꯅꯤꯃꯛꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯔꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯔꯇꯁꯦ ꯁ꯭ꯀꯣꯌꯥꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯅꯍꯥꯛꯅꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯪꯗ꯭ꯔꯤꯐꯥꯎꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯕꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯠꯇꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀꯨꯂꯕꯇꯤ ꯇꯧꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯐꯝ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯐꯥꯑꯣꯔꯕꯗꯤ ꯊꯤꯡꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯖꯝꯄꯤꯡ ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯔꯛꯇꯥ ꯖꯝꯄ ꯑꯃꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯁꯥꯏꯗ ꯀꯤꯀꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯑꯔꯣꯏꯕꯗꯥ ꯂꯦꯇꯔꯦꯜ ꯂꯦꯒ ꯂꯤꯐꯠ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯦꯗꯤꯌꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯛꯕꯥꯠꯇꯒꯤ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯃꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯈꯣꯡꯖꯦꯂꯁꯤꯡ ꯄꯨꯅꯁꯤꯜꯂꯤ꯫
• ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯛꯕꯥꯠꯇꯒꯤ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯠꯁꯥꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯃꯥꯌꯀꯩꯁꯤꯡꯗꯥ ꯋꯥꯡꯈꯠꯄꯥ, ꯅꯍꯥꯛꯀꯤ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯒꯣꯕꯂꯦꯠ ꯁ꯭ꯛꯕꯥꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯃꯁꯂꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯒ꯭ꯂꯨꯇꯁ, ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯀꯔꯇꯁꯦ ꯁ꯭ꯀꯣꯌꯥꯠꯀꯥ ꯃꯥꯟꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ ꯑꯗꯨꯕꯨ ꯆꯦꯁ꯭ꯇꯀꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯊꯝꯂꯤꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ ꯑꯃꯥ ꯄꯤ꯫
• ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ: ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖꯁꯤꯡꯅꯥ ꯑꯀꯛꯅꯅꯥ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯇꯁꯦ ꯁ꯭ꯛꯕꯥꯠꯀꯤ ꯃꯇꯃꯗꯁꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯈꯥ ꯇꯥꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯤꯞ ꯃꯣꯕꯤꯂꯤꯇꯤꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫