ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯇꯧꯕꯥ꯫

• Body Part: Ningtokpa
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ
• Primary Muscles: Gluteus Maximus
• Secondary Muscles: Hamstrings, Quadriceps

Introduction to the ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯇꯧꯕꯥ꯫

ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯄꯥꯋꯔ ꯐꯒꯠꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯃꯇꯧ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯐꯤꯠꯅꯦꯁ ꯔꯨꯇꯤꯅꯗꯥ ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯇꯁꯤꯡ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ, ꯂꯥꯞꯅꯥ ꯆꯠꯄꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯁꯤꯡ, ꯑꯄꯨꯅꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯒ꯭ꯂꯨꯠ ꯃꯁꯂꯁꯤꯡꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯕꯗꯥ ꯐꯥꯑꯣꯕꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯕꯥꯔꯕꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯅꯥ ꯃꯐꯃꯗꯨꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯁꯤꯂꯤꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯊꯝꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯐꯥꯎꯕꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯂꯥꯏꯟ ꯑꯃꯥ ꯁꯦꯝꯃꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫

Tips for Performing ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯇꯧꯕꯥ꯫

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ**: ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ (hips) ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯆꯤꯟ ꯑꯗꯨ ꯇꯀꯈꯥꯌꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ**: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯑꯃꯥ ꯊꯝꯃꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ, ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯐꯣꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯀꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯌꯥꯑꯣꯗꯅꯥ (ꯕꯣꯗꯤꯋꯦꯠ ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ) ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯍꯧꯕꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯆꯨꯝꯕꯥ ꯐꯝ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯇꯧꯕꯥ꯫?

• ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ: ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯇꯀꯥ ꯃꯥꯟꯅꯅꯥ, ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖ ꯑꯁꯤ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ ꯑꯃꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫
• ꯕꯥꯔꯕꯦꯜ ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯀꯤ ꯃꯄꯥꯟꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯇꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯕꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯇꯇꯥ ꯑꯍꯦꯅꯕꯥ ꯇꯦꯟꯁꯟ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯊꯤꯡꯖꯤꯜꯂꯤ꯫
• ꯁꯨꯏꯁ ꯕꯜ ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯈꯥꯗꯥ ꯁꯨꯏꯁ ꯕꯣꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯠ ꯇꯧꯕꯥ꯫?

• ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯇꯀꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌ ꯑꯅꯤꯃꯛꯅꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯆꯦꯟ – ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ – ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫
• ꯍꯤꯞ ꯊ꯭ꯔꯁ꯭ꯇꯒꯨꯝꯅꯥ ꯂꯪꯁ ꯑꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯇꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯁꯜ ꯁꯤꯃꯦꯠꯔꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫