ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯏꯣ꯮.
• Primary Muscles: Iliopsoas, Quadriceps
• Secondary Muscles: Gluteus Maximus, Sartorius

Introduction to the ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ꯫

ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯑꯃꯁꯨꯡ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ ꯌꯥꯑꯣꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯁꯨ ꯐꯒꯠꯍꯜꯂꯤꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯝꯕꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ꯫

• ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯁꯤꯖꯤꯟꯅꯧ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯂꯝ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ꯫

• ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯑꯥꯔꯆ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯌꯥꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯂꯣꯛ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯈꯣꯡ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯈꯨꯎ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯣꯛꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯈꯨꯎꯒꯤ ꯁꯔꯨ ꯇꯥꯡꯗꯥ ꯊꯣꯀꯄꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯀꯟꯠꯔꯣꯜ: ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ꯫

ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ꯫ FAQs

Can beginners do the ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯝ ꯊꯝꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯁꯨ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯐꯤꯇꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ꯫?

• ꯗꯝꯕꯜ ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ: ꯚꯔꯖꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯐꯃꯗꯥ ꯈꯨꯠꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯂꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯕꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯂꯦꯞꯇꯅꯥ ꯇꯦꯟꯁꯟ ꯄꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯈꯣꯡꯎꯄꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯌꯥꯎꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯩꯕꯥ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯥꯄꯆꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯈꯣꯡꯊꯥꯡ ꯑꯃꯗꯥ ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯛꯁ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯅꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯑꯋꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ꯫?

• ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡ: ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯇꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡ - ꯒ꯭ꯂꯨꯇꯁ, ꯀ꯭ꯕ꯭ꯌꯥꯗꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯁꯤꯡ (hamstrings) ꯊꯕꯛ ꯇꯧꯏ꯫ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡ: ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡꯅꯥ ꯒ꯭ꯂꯨꯇꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯌꯥꯎꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯂꯤꯐꯇꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫