ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Gluteus Maximus, Quadriceps
• Secondary Muscles: Adductor Magnus, Soleus

Introduction to the ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯁꯛꯇꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯛꯀꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯗꯥ ꯃꯈꯜ ꯀꯌꯥ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯇꯀꯁꯤꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯇꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ꯫
• ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯃꯈꯥꯗꯥ ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• **ꯃꯃꯥꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ:** ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯂꯩꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• **ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯑꯋꯥꯡꯕꯥ:** ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯆꯠꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯒꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯆꯠꯇꯕꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯂꯤꯃꯤꯠ ꯇꯧꯒꯅꯤ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ:** ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥ ꯊꯪꯕꯥ ꯑꯃꯁꯨꯡ...

ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯟꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯑꯍꯥꯅꯕꯗꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

What are common variations of the ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯗꯝꯕꯜ ꯁ꯭ꯞꯂꯤꯠ ꯁ꯭ꯛꯕꯥꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯝꯂꯒꯥ ꯈꯣꯡ ꯑꯃꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯅꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯗꯝꯕꯜ ꯑꯣꯚꯔꯍꯦꯗ ꯁ꯭ꯛꯕꯥꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯗꯝꯕꯜ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯑꯣꯚꯔꯍꯦꯗꯇꯥ ꯊꯝꯃꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯈꯨꯠ ꯑꯃꯅꯥ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯊꯝꯂꯒꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯅꯤ꯫
• ꯔꯣꯇꯦꯁꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯃꯊꯛꯇꯥ ꯔꯣꯇꯦꯁꯟ ꯑꯃꯥ, ꯑꯂꯇꯔꯅꯦꯇꯤꯚ ꯁꯥꯏꯗꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯊꯝꯂꯒꯥ ꯊꯝꯕꯥ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯁ꯭ꯛꯕꯥꯇꯤꯡ ꯃꯣꯁꯅꯒꯤ ꯃꯇꯃꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯍꯥꯌꯕꯗꯤ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯆꯦꯟ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ꯫
• ꯒꯣꯕꯂꯦꯠ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠꯒꯨꯝꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯕꯥ ꯌꯥꯎꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯁ꯭ꯛꯕꯥꯇꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯃꯥꯌꯄꯥꯛꯅꯥ ꯁ꯭ꯛꯕꯥꯇꯤꯡ ꯇꯧꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯀꯣꯔ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫