ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Gluteus Maximus, Quadriceps
• Secondary Muscles: Adductor Magnus, Soleus

Introduction to the ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫

ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ, ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯌꯥꯑꯣꯅꯥ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯛ ꯑꯃꯁꯨꯡ ꯄꯥꯟꯗꯃꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯁꯦꯃꯗꯣꯀꯄꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯃꯁꯂꯒꯤ ꯋꯥꯍꯟꯊꯣꯛ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯁꯤꯡꯗꯥ ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯆꯠꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯒꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ꯫
• ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯂꯁꯤꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯅꯍꯥꯛꯅꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫

• **ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ**: ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯂꯤꯐꯠ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯂꯤꯐꯇꯤꯡ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯅꯕꯅꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯥꯔꯇꯀꯤ ꯂꯥꯌꯅꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯁꯥꯐꯕꯥ ꯑꯣꯏꯗꯦ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ**: ꯅꯍꯥꯛꯅꯥ ꯂꯤꯐꯠ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯄꯟꯆ ꯑꯃꯥ ꯂꯧꯕꯥ ꯍꯧꯔꯀꯄꯒꯨꯝꯅꯥ ꯕ꯭ꯔꯦꯁ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯗꯨꯅꯥ ꯂꯤꯐꯇꯀꯤ ꯑꯋꯥꯕꯥ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯂꯧꯁꯤꯅꯍꯜꯂꯤ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯍꯥꯏꯄꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫

ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯒ꯭ꯂꯨꯇꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯌꯥꯎꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯥꯏꯠ ꯑꯣꯖꯅꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯝ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫?

• ꯁꯨꯃꯣ ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠ: ꯄꯥꯛ ꯆꯥꯎꯔꯕꯥ ꯁ꯭ꯇꯦꯟꯁ ꯑꯁꯤꯅꯥ ꯅꯨꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯊꯣꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯦꯗꯤꯁ꯭ꯅꯦꯜ ꯗꯦꯗꯂꯤꯐꯠꯇꯥ ꯑꯈꯟꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯔꯣꯃꯥꯅꯤꯌꯥꯒꯤ ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯑꯃꯁꯨꯡ ꯃꯁꯤ ꯈꯨꯎꯗꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯁ꯭ꯇꯤꯐ-ꯂꯦꯒ ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ, ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯁꯨꯇꯀꯦꯁ ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯁꯤ ꯁꯨꯇꯀꯦꯁꯒꯨꯝꯅꯥ ꯃꯥꯌꯀꯩꯁꯤꯡꯗꯥ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯀꯣꯔꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫?

• ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯍꯦꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯌꯨꯅꯤꯂꯦꯇꯦꯔꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ, ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯗꯦꯗꯂꯤꯐꯠ ꯐꯃꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡ ꯁꯞꯂꯤꯃꯦꯟꯇ ꯇꯧꯏ꯫
• ꯗꯦꯗꯂꯤꯐꯠꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯔꯣꯃꯥꯅꯤꯌꯥꯒꯤ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤꯅꯥ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯍꯤꯞ ꯍꯤꯟꯖ ꯃꯨꯚꯃꯦꯟꯇ ꯐꯒꯠꯍꯜꯂꯤ꯫