ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• Body Part: Ningtokpa
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ
• Primary Muscles: Gluteus Maximus, Quadriceps
• Secondary Muscles: Adductor Magnus, Soleus

Introduction to the ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯒ꯭ꯂꯨꯇꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯒꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁ꯭ꯀꯦꯂꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯗꯞꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯗꯨꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ꯫

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

• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯃꯖꯤꯜꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯀꯥꯌ-ꯑꯇꯣꯌꯁꯤꯡ ꯊꯃꯗꯨꯅꯥ, ꯔꯦꯛ ꯑꯗꯨ ꯁꯦꯡꯗꯣꯛꯅꯕꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯔꯦꯛ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯐꯝꯂꯤꯕꯒꯨꯝꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯂꯥꯟꯊꯣꯛꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯅꯥ ꯑꯌꯥꯕꯥ ꯄꯤꯕꯥ ꯐꯥꯎꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯕꯥꯔꯕꯦꯂꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• **ꯈꯣꯡ ꯊꯥꯕꯥ**: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯈꯔꯥ ꯂꯥꯄꯊꯣꯛꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯂꯩꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯊꯃꯒꯅꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯑꯃꯥ ꯊꯝꯕꯥ**: ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **Full Range of Motion**: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯆꯠꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯄꯨꯝꯅꯃꯛ ꯊꯕꯛ ꯇꯧꯔꯤ ꯑꯃꯁꯨꯡ ꯐꯪꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯜꯂꯤ꯫

ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯊꯧꯑꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯀꯄꯨ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯖꯦꯔꯆꯦꯔ ꯁ꯭ꯛꯕꯥꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯏꯀꯣꯅꯣꯃꯤꯒꯤ ꯀ꯭ꯔꯨꯀꯇꯥ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯅꯕꯥ ꯐꯣꯔꯁ ꯇꯧꯏ꯫
• ꯑꯣꯚꯔꯍꯦꯗ ꯁ꯭ꯛꯕꯥꯠ: ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ, ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ: ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯈꯨꯠ ꯑꯃꯅꯥ ꯗꯝꯕꯜ ꯑꯃꯈꯛꯇꯃꯛ ꯊꯝꯕꯥ ꯌꯥꯎꯏ꯫
• ꯗꯕꯜ ꯀꯦꯇꯂꯕꯦꯜ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯅꯤ ꯊꯝꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯂꯣꯗ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

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

• ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯈꯣꯌꯗꯨ ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯃꯇꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯇꯔꯁ ꯑꯃꯥ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝ ꯑꯗꯨ ꯐꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯉꯃꯗꯦ꯫
• ꯕꯨꯂꯒꯦꯔꯤꯌꯥꯒꯤ ꯁ꯭ꯞꯂꯤꯠ ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯃꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯅꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯈꯦꯠꯅꯕꯥ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯁꯤꯃꯦꯠꯔꯤꯛ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯥ ꯄꯨꯔꯀꯏ꯫