ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ꯫

• Body Part: ꯁꯧꯇꯥꯌꯤꯅ, Leikharel
• Equipment: Pete-penmamna machine
• Primary Muscles: Hamstrings
• Secondary Muscles: Gastrocnemius, Sartorius, Soleus

Introduction to the ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ꯫

ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯝꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯈꯣꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯗꯒꯤ ꯔꯤꯍꯦꯕꯤꯂꯤꯇꯦꯁꯟ ꯇꯧꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯗꯥ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫

Performing the: A Step-by-Step Tutorial ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ꯫

• ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ ꯑꯃꯁꯨꯡ ꯃꯦꯁꯤꯟ ꯑꯗꯨꯒꯤ ꯁꯥꯏꯗ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯒꯤꯗꯃꯛ ꯊꯝꯃꯨ꯫
• ꯈꯣꯡ ꯑꯃꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯃꯊꯛꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯇꯩ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯑꯗꯨ ꯐꯥꯎꯗꯨꯅꯥ, ꯄꯤꯛ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯀꯔꯜ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫ ꯍꯥꯐ-ꯔꯦꯄꯁ ꯅꯠꯠꯔꯒꯥ ꯄꯥꯔꯁꯤꯑꯦꯜ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯅꯥ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯔꯣꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯀꯥꯟꯅꯕꯁꯤꯡ ꯑꯗꯨ ꯂꯤꯃꯤꯠ ꯇꯧꯒꯅꯤ꯫
• ꯍꯤꯄꯁ ꯒ꯭ꯔꯥꯎꯟꯗ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯤꯉꯩꯗꯥ ꯍꯤꯄꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯗꯒꯤ ꯂꯧꯊꯣꯀꯄꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯟ (lower back strain) ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯤꯚꯔ ꯂꯥꯏꯅꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯑꯍꯥꯅꯕꯥ ꯃꯇꯝ ꯈꯔꯗꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯁꯨꯄꯔꯚꯥꯏꯖ ꯇꯧꯕꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯃꯃꯥꯡꯗꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯁ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ꯫?

• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯀꯔꯜ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯗꯥ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯁꯨ ꯌꯥꯑꯣꯏ꯫
• ꯗꯝꯕꯜ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯀꯔꯜ ꯑꯁꯤ ꯃꯦꯁꯤꯟ ꯑꯃꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯊꯝꯂꯤꯕꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯚꯔꯖꯟ ꯑꯃꯅꯤ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯀꯔꯜ ꯑꯁꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯌꯨꯃꯗꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤꯗꯃꯛꯇꯥ ꯑꯆꯧꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯁ꯭ꯂꯥꯏꯗꯔ ꯅꯠꯠꯔꯒꯥ ꯇꯣꯋꯦꯜ ꯂꯥꯏꯌꯤꯡ ꯂꯦꯒ ꯀꯔꯜ ꯍꯥꯌꯕꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯂꯥꯏꯗ ꯃꯣꯁꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯕꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫

What are good complementing exercises for the ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ꯫?

• ꯗꯦꯗꯂꯤꯐꯠꯁꯤꯡ: ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡꯅꯥ ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯂꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯂꯤꯚꯔ ꯂꯥꯏꯌꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯂꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯂꯪꯁ (lunges): ꯂꯪꯁ (lunges)ꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯕ꯭ꯌꯥꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯂꯤꯚꯔ ꯂꯥꯏꯅꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯂꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯕꯥ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯂꯪꯁ ꯇꯧꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯤꯚꯔ ꯂꯥꯏꯤꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯀꯔꯜ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫