ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯆꯃꯥꯅꯨꯋꯣꯟ
• Primary Muscles: Iliopsoas, Obliques

Introduction to the ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ꯫

ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯔ, ꯁꯣꯜꯗꯔ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ, ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯕꯦꯁꯤꯛ ꯀꯦꯇꯂꯕꯦꯜ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯔꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯦꯖꯤꯃꯦꯟꯗꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ, ꯄꯣꯁ꯭ꯇꯨꯔ, ꯑꯃꯁꯨꯡ ꯑꯦꯊꯂꯦꯇꯤꯛ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯄꯥꯝꯅꯕꯥ ꯋꯥꯔꯦꯞ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ꯫

• ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯤꯠ ꯑꯗꯨ ꯀꯦꯇꯂꯕꯦꯂꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯌꯧꯔꯛꯠꯔꯤꯐꯥꯎꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯕꯥ ꯃꯐꯝ ꯐꯥꯎꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯟꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯀꯦꯇꯂꯕꯦꯂꯗꯥ ꯊꯝꯃꯨ꯫ ꯑꯇꯣꯞꯄꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯍꯣꯡꯗꯣꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁꯤꯛꯕꯦꯟꯁ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ꯫

• ꯋꯥꯔꯝ ꯑꯞ: ꯅꯍꯥꯛꯅꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯋꯥꯔꯝ ꯑꯥꯞ ꯇꯧꯔꯦ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯍꯅꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯂꯥꯀꯁꯤꯜꯂꯨꯒꯅꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯥꯀꯁꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯃꯗꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯂꯧꯗꯨꯅꯥ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯈꯣꯡꯖꯪ ꯑꯁꯤꯒꯤ ꯃꯒꯨꯅꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫

ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ꯫ FAQs

Can beginners do the ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ꯫?

ꯑꯦꯗꯚꯥꯟꯁ ꯀꯦꯇꯂꯕꯦꯜ ꯋꯤꯟꯗꯃꯤꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯥ ꯍꯥꯟꯅꯅꯥ ꯑꯆꯦꯠꯄꯥ ꯌꯨꯝꯐꯝ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯂꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯁꯤꯗꯥ ꯑꯐꯕꯥ ꯁꯣꯜꯗꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ, ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯁꯤ ꯍꯧꯖꯤꯛ ꯍꯧꯖꯤꯀꯃꯛ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯃꯗꯕꯥ ꯑꯣꯏꯔꯝꯕꯥ ꯌꯥꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯁꯤꯛ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯨꯡꯁꯤꯠꯀꯤ ꯈꯣꯡꯖꯦꯂꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡꯗꯥ ꯆꯪꯁꯤꯅꯒꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

What are common variations of the ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ꯫?

• ꯗꯕꯜ ꯀꯦꯇꯂꯕꯦꯜ ꯋꯤꯟꯗꯃꯤꯜ: ꯃꯁꯤꯒꯤ ꯑꯍꯣꯡꯕꯥ ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯃꯥ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯊꯛꯇꯥ ꯑꯃꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯑꯃꯥ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯀꯤ ꯁꯤꯡꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁ꯭ꯛꯕꯥꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯋꯤꯟꯗꯃꯤꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯋꯤꯟꯗꯃꯤꯂꯒꯤ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯥ ꯌꯥꯎꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯊꯕꯥꯛꯀꯤꯗꯃꯛꯇꯥ ꯑꯍꯦꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯍꯥꯏ ꯄꯨꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯋꯤꯟꯗꯃꯤꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯋꯥꯏꯟꯗꯃꯤꯜ ꯃꯨꯚꯃꯦꯟꯇꯀꯤ ꯃꯊꯛꯇꯥ ꯍꯥꯏ ꯄꯨꯜ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯕꯨ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯎꯏ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯋꯤꯟꯗꯃꯤꯂꯗꯒꯤ ꯇꯨꯔꯀꯤ ꯒꯦꯠ-ꯑꯞ ꯐꯥꯑꯣꯕꯥ: ꯃꯁꯤꯒꯤ ꯀꯝꯞꯂꯦꯛꯁ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯋꯤꯟꯗꯃꯤꯜ ꯑꯁꯤ ꯇꯨꯔꯀꯤ ꯒꯦꯠ-ꯑꯞ ꯑꯃꯒꯥ ꯄꯨꯅꯁꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯗꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫

What are good complementing exercises for the ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯜ꯫?

• ꯀꯦꯇꯂꯕꯦꯜ ꯁ꯭ꯕꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯂꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯃꯨꯚꯃꯦꯟꯇ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯔ ꯆꯦꯟ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯀꯦꯇꯂꯕꯦꯜ ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁꯅꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯋꯤꯟꯗꯃꯤꯂꯒꯤ ꯃꯇꯃꯗꯥ ꯀꯦꯇꯂꯕꯦꯂꯒꯤ ꯑꯣꯚꯔꯍꯦꯗ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯊꯝꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫