ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫

• Body Part: Ningtokpa
• Equipment: Pete-penmamna machine
• Primary Muscles: Gluteus Maximus, Gluteus Medius
• Secondary Muscles: Tensor Fasciae Latae

Introduction to the ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫

ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ ꯑꯁꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯇꯉꯥꯏꯐꯗꯕꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯑꯍꯜ ꯑꯣꯏꯔꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯤꯞ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡꯗꯒꯤ ꯐꯒꯠꯂꯛꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯅꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫

• ꯃꯦꯁꯤꯟ ꯂꯤꯚꯔꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯃꯄꯥꯟꯊꯣꯡꯒꯤ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯃꯦꯁꯤꯟ ꯑꯗꯨꯒꯤ ꯅꯥꯀꯜ ꯑꯃꯔꯣꯃꯗꯥ ꯂꯩꯕꯥ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯒꯤꯗꯃꯛ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯌꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯄꯥꯟꯗꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯐꯥꯎꯗꯨꯅꯥ, ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ, ꯑꯔꯨꯝꯕꯥ ꯁ꯭ꯇꯦꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ, ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯆꯪꯁꯤꯜꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫
• ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯍꯦꯟꯅꯥ ꯁꯥꯡꯗꯣꯀꯄꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯄꯥꯟꯗꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯄꯥꯝꯂꯕꯁꯨ, ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯂꯩꯔꯕꯁꯨ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯅꯒꯅꯤ꯫
• ꯍꯣꯡꯕ ꯅꯥꯏꯗꯕ

ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫ FAQs

Can beginners do the ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯆꯨꯝꯕꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯅꯦꯝꯕꯥ ꯁꯦꯇꯤꯡ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯃꯦꯁꯤꯟ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫

What are common variations of the ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫?

• ꯀꯦꯕꯜ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯐꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯃꯥꯌꯣꯛꯇꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯆꯠꯍꯜꯂꯤ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯨꯄꯊꯣꯛꯂꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯃꯦꯁꯤꯟ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯐꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯄꯦꯗ ꯇꯧꯔꯕꯥ ꯂꯤꯚꯔꯁꯤꯡꯗꯥ ꯆꯦꯜꯂꯤ꯫
• ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯈꯛꯇꯃꯛ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯐꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯐꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯒ꯭ꯔꯦꯚꯤꯇꯤꯒꯤ ꯃꯥꯌꯣꯛꯇꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯟ꯫?

• ꯂꯪꯁ ꯑꯁꯤꯅꯥ ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯅꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯂꯁꯤꯡ - ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯊꯤꯡꯖꯤꯅꯕꯥ - ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯂꯁꯤꯡꯗꯒꯤ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯃꯁꯂꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁꯥꯏꯗ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯂꯤꯚꯔ ꯁꯤꯇꯦꯗ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯅꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯍꯤꯞ ꯑꯦꯕꯗꯛꯇꯔꯁꯤꯡꯗꯥ ꯑꯀꯛꯅꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌ ꯑꯁꯤ ꯈꯨꯠꯂꯥꯌ ꯑꯃꯠꯇꯥ ꯌꯥꯑꯣꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫