ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ꯫

• Body Part: ꯁꯧꯇꯥꯌꯤꯅ, Leikharel
• Equipment: ꯂꯤꯑꯇꯔ ꯆꯠꯁꯄꯗ
• Primary Muscles: Gluteus Maximus, Hamstrings
• Secondary Muscles: Deltoid Anterior, Deltoid Lateral, Pectoralis Major Clavicular Head, Triceps Brachii

Introduction to the ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ꯫

ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯁ꯭ꯠꯔꯦꯡꯊ-ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯔꯒꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯥꯑꯣꯕꯒꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ, ꯃꯁꯂꯒꯤ ꯋꯥꯍꯟꯊꯣꯛ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯄꯥꯟꯗꯃꯁꯤꯡ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯉꯝꯕꯒꯤꯗꯃꯛ꯫

Performing the: A Step-by-Step Tutorial ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ꯫

Tips for Performing ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ꯫

• ꯑꯆꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯜꯂꯨ: ꯆꯦꯂꯦꯟꯖ ꯑꯣꯏꯕꯥ ꯑꯗꯨꯕꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯈꯜꯂꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯔꯣꯏ, ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯂꯩ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ:

ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ꯫ FAQs

Can beginners do the ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯊꯧꯑꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯕꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯗꯨ ꯁꯦꯃꯗꯣꯛ-ꯁꯦꯃꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ꯫

What are common variations of the ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ꯫?

• ꯗꯥꯏꯅꯥꯃꯤꯛ ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ ꯑꯁꯤꯅꯥ ꯗꯦꯇꯥꯒꯤ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯅꯥꯂꯥꯏꯁꯤꯁꯀꯤ ꯍꯣꯡꯂꯛꯂꯤꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯁꯤꯡꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯔꯒꯥ ꯃꯁꯤꯒꯤ ꯑꯣꯖꯅꯁꯤꯡ ꯑꯁꯤ ꯑꯦꯗꯞꯇꯦꯠ ꯇꯧꯏ꯫
• ꯃꯜꯇꯤ-ꯗꯥꯏꯃꯦꯟꯁꯟ ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ ꯑꯁꯤꯅꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯁꯤ ꯗꯥꯏꯃꯦꯟꯁꯟ ꯑꯅꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯥꯡꯗꯣꯀꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯗꯦꯇꯥꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯑꯣꯏꯕꯥ ꯑꯦꯅꯥꯂꯥꯏꯁꯤꯁ ꯑꯃꯥ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯁ꯭ꯇꯣꯀꯁ꯭ꯇꯤꯛ ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ ꯑꯁꯤꯅꯥ ꯗꯦꯇꯥꯗꯥ ꯁꯣꯏꯗ-ꯉꯥꯃꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯚꯦꯔꯤꯑꯦꯕꯤꯂꯤꯇꯤ ꯃꯣꯗꯦꯜ ꯇꯧꯅꯕꯥ ꯋꯦꯏꯇꯤꯡ ꯁ꯭ꯀꯤꯃꯗꯥ ꯔꯦꯟꯗꯝ ꯑꯣꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯅꯁꯤꯡ ꯌꯥꯑꯣꯍꯜꯂꯤ꯫
• ꯍꯥꯌꯔ ꯑꯦꯔꯦꯟꯖꯃꯦꯟꯇ ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ ꯑꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯂꯒꯤ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯊꯥꯀꯁꯤꯡꯗꯥ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯋꯦꯠꯁꯤꯡ ꯑꯦꯞꯂꯥꯏ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯅ꯭ꯌꯨꯑꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯑꯦꯅꯥꯂꯥꯏꯁꯤꯁ ꯑꯃꯥ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ꯫?

• ꯀꯦꯇꯂꯕꯦꯜ ꯁ꯭ꯕꯤꯡꯁꯤꯡ ꯑꯁꯤ ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯂꯒꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯗꯁꯨ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯑꯦꯟꯗꯣꯔꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁ꯭ꯛꯕꯥꯠꯅꯥ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯔꯤꯗꯛꯁꯟ ꯇ꯭ꯔꯥꯏꯑꯦꯉ꯭ꯒꯂꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫