ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯆꯃꯥꯅꯨꯋꯣꯟ
• Primary Muscles: Erector Spinae, Gluteus Maximus, Quadriceps
• Secondary Muscles: Adductor Magnus, Hamstrings, Soleus

Introduction to the ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫

ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ, ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯔꯝ ꯑꯦꯗꯖꯁ꯭ꯇꯃꯦꯟꯇꯁꯤꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯦꯀꯥꯅꯤꯛꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯌꯥꯏ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯀꯦꯇꯂꯕꯦꯜ ꯍꯦꯟꯗꯜ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯃꯀꯣꯛ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯎ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hips)ꯗꯥ ꯍꯤꯡꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫

Tips for Performing ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯒꯤ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ, ꯍꯤꯄꯐꯝ (hips)ꯗꯥ ꯍꯤꯡꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯂꯥꯡꯇꯛꯅꯒꯅꯨ: ꯑꯇꯣꯞꯄꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯜ ꯀꯟꯠꯔꯦꯛꯇ ꯑꯃꯁꯨꯡ ꯔꯤꯂꯥꯛꯁꯦꯁꯟꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯍꯦꯟꯅꯥ ꯐꯩ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯟ: ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯍꯧꯗꯣꯛꯅꯕꯒꯤꯗꯃꯛꯇꯥ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯀꯤ ꯐꯥꯎꯟꯗꯦꯁꯅꯦꯜ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯇꯝꯕꯤꯔꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯎꯗ꯭ꯔꯤꯐꯥꯎꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯣꯏꯔꯀꯄꯒꯨꯝꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯅꯥ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐ꯭ꯠ ꯇꯧꯕꯥ꯫?

• ꯁꯨꯃꯣ ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯈꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯄꯥꯛ ꯁꯟꯅꯥ ​​ꯁꯟꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯁꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯒꯤ ꯂꯧꯊꯣꯀꯏ꯫
• ꯗꯕꯜ ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤꯗꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯅꯤ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁꯨꯇꯀꯦꯁ ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯗꯨ ꯃꯥꯏꯀꯩꯗꯒꯤ ꯂꯧꯊꯣꯀꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯁꯨꯇꯀꯦꯁ ꯑꯃꯥ ꯂꯧꯊꯣꯀꯄꯒꯤ ꯑꯦꯛꯁꯟ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯜꯂꯤ꯫
• ꯁ꯭ꯇꯦꯒꯔꯦꯗ ꯁ꯭ꯇꯦꯟꯁ ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯈꯣꯡ ꯑꯃꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯔꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡꯒꯤ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫

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

• ꯕꯥꯔꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯇꯇꯒꯤ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯩ ꯑꯗꯨꯕꯨ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯒꯣꯕꯂꯦꯠ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ (ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯑꯃꯁꯨꯡ ꯀ꯭ꯕ꯭ꯌꯥꯗ) ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ, ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯗꯨꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯗꯦꯗꯂꯤꯐꯠ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫