ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• Body Part: Ningtokpa
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Gluteus Maximus, Quadriceps
• Secondary Muscles: Adductor Magnus, Soleus

Introduction to the ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯗꯥ ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡ ꯀꯟꯗꯤꯁꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• ꯈꯣꯡ ꯑꯃꯥ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁꯄꯣꯔꯇꯤꯡ ꯂꯦꯒ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ, ꯈꯨꯎꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯃꯃꯥꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯃꯐꯝ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯋꯥꯡꯈꯠꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯔꯤꯞ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁ꯭ꯇꯦꯄꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯃꯁꯤꯡ ꯑꯗꯨꯃꯛ ꯄꯥꯡꯊꯣꯀꯎ꯫

Tips for Performing ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫

• **ꯕꯦꯂꯦꯟꯁ**: ꯈꯣꯡ ꯑꯃꯒꯤ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯁꯤ ꯃꯔꯨ ꯑꯣꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯒꯤ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯊꯛꯇꯥ ꯁꯦꯟꯇꯔ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯂꯩꯠꯔꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯕꯥ ꯋꯥꯜ ꯅꯠꯠꯔꯒꯥ ꯑꯀꯅꯕꯥ ꯐꯔꯅꯤꯆꯔ ꯑꯃꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯁꯨ ꯌꯥꯏ꯫
• **ꯊꯨꯄꯆꯤꯅꯕꯥ**: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯂꯦꯞꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫

ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯅꯤ ꯍꯥꯌꯅꯥ ꯂꯧꯅꯩ꯫ ꯃꯁꯤꯗꯥ ꯑꯐꯕꯥ ꯕꯦꯂꯦꯟꯁ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯁꯄꯣꯔꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯧꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯃꯗꯨꯗꯤ ꯋꯥꯜ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯊꯝꯂꯒꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ꯫ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯗꯥ ꯆꯠꯠꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯅꯠꯠꯔꯒꯥ ꯂꯪꯁ ꯑꯁꯤꯅꯆꯤꯡꯕꯗꯒꯤ ꯍꯧꯕꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯕꯨꯂꯒꯦꯔꯤꯌꯥꯒꯤ ꯁ꯭ꯞꯂꯤꯠ ꯁ꯭ꯛꯕꯥꯠꯁꯤꯡꯗꯥ ꯇꯨꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯃꯒꯨꯝꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯊꯝꯂꯒꯥ ꯈꯣꯡ ꯑꯃꯒꯤ ꯁ꯭ꯛꯕꯥꯠ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯦꯟꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯤ꯫
• ꯀꯔꯁꯤ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤ ꯑꯈꯟꯅꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯑꯃꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯨꯅꯥ ꯃꯇꯨꯡꯗꯥ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯊꯣꯡꯅꯥꯎꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯏ꯫
• ꯁ꯭ꯀꯦꯇꯔ ꯁ꯭ꯀꯣꯌꯥꯠ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯊꯕꯛ ꯇꯧꯗꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯐꯃꯗꯨꯗꯥ ꯌꯧꯕꯥ, ꯁ꯭ꯀꯦꯇꯤꯡ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯩ꯫
• ꯉꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯥ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯂꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫

What are good complementing exercises for the ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠ ꯇꯧꯕꯥ꯫?

• ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖꯁꯤꯡꯅꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯦꯛꯁꯤꯃꯁ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠꯀꯤ ꯀꯥꯟꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯛꯕꯥꯠꯀꯤ ꯃꯇꯃꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯀꯥꯜꯐ ꯔꯦꯏꯁꯅꯥ ꯋꯥꯟ ꯂꯦꯒ ꯁ꯭ꯀꯣꯇꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯁ꯭ꯛꯕꯥꯇꯤꯡ ꯃꯣꯁꯅꯒꯤ ꯃꯇꯃꯗꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯄꯤ, ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯂꯦꯒ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫