ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Gluteus Maximus, Quadriceps
• Secondary Muscles: Adductor Magnus, Gastrocnemius, Soleus

Introduction to the ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ꯫

ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ ꯑꯁꯤ ꯒ꯭ꯂꯨꯠ, ꯀ꯭ꯕ꯭ꯌꯥꯗ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯀꯁꯤꯡ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯟꯊꯍꯅꯕꯥ, ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯃꯍꯧꯁꯥꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯦꯖꯤꯃꯦꯟꯗꯥ ꯃꯈꯜ ꯀꯌꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ, ꯈꯨꯎ ꯑꯅꯤꯃꯛ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯨꯎ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯒꯤ ꯈꯨꯎ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫
• ꯀꯤꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯑꯍꯥꯅꯕꯥ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡ ꯍꯣꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯊꯧꯑꯣꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ꯫

• ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ: ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯨꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯈꯣꯡ ꯑꯅꯤꯃꯛꯀꯤ ꯃꯔꯛꯇꯥ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯌꯦꯟꯊꯣꯀꯎ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯃꯨꯚꯃꯦꯟꯇ ꯈꯨꯗꯤꯡꯃꯛ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ, ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯋꯥꯔꯃꯤꯡ ꯑꯞ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯋꯥꯔꯝ ꯑꯥꯞ ꯇꯧꯕꯥ ꯀꯥꯎꯒꯅꯨ꯫ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯋꯥꯔꯝ-ꯑꯞ ꯇꯧꯕꯅꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯏꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯵

ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ꯫ FAQs

Can beginners do the ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯊꯝꯕꯥ ꯑꯁꯤꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯃꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯁꯄꯣꯔꯇꯀꯤꯗꯃꯛꯇꯥ ꯋꯥꯜ ꯅꯠꯠꯔꯒꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ꯫?

• ꯁꯥꯏꯗ ꯂꯪꯖ ꯀꯤꯛ: ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯨꯡꯗꯥ ꯂꯪꯁꯀꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯁꯥꯏꯗꯇꯥ ꯂꯪꯖꯩ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯀꯤꯛ ꯇꯧꯏ꯫
• ꯀꯔꯁꯤ ꯂꯪꯖ ꯀꯤꯛ (curtsy Lunge Kick): ꯃꯁꯤꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯇꯨꯡꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯈꯣꯡ ꯑꯃꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯈꯣꯡ ꯍꯥꯝꯂꯒꯥ, ꯀꯔꯁꯤ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕꯒꯨꯝꯅꯥ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯖꯝꯄꯤꯡ ꯂꯪꯖ ꯀꯤꯛ: ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯏ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯍꯣꯡꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯖꯝꯄ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯟꯗ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯤꯛ ꯇꯧꯏ꯫
• ꯗꯝꯕꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯪꯖ ꯀꯤꯛ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯑꯃꯁꯨꯡ ꯀꯤꯛ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯇꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯊꯃꯗꯨꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫

What are good complementing exercises for the ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯛ꯫?

• ꯁꯥꯏꯗ ꯂꯦꯒ ꯔꯦꯏꯁꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯀꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯒ꯭ꯂꯨꯇꯤꯌꯁ ꯃꯦꯗꯤꯌꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯂꯪꯖ ꯀꯤꯀꯁꯤꯡꯒꯤ ꯀ꯭ꯕ꯭ꯌꯥꯗ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁ ꯐꯣꯀꯁꯀꯥ ꯄꯨꯅꯁꯤꯟꯅꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫
• ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯇꯦꯇꯤꯛ ꯂꯪꯖ ꯀꯤꯀꯁꯤꯡꯒꯤ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯁꯨ ꯑꯣꯏꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯂꯪꯖ ꯀꯤꯀꯁꯤꯡꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯕ꯭ꯌꯥꯗ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯒ꯭ꯂꯨꯠ ꯕ꯭ꯔꯤꯖꯁꯤꯡꯅꯥ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫