Based on the biomechanical protocol, here is the detailed analysis of the Dumbbell Bulgarian Split Squat performance.
ACTIONABLE STEPS (Priority Order)
- 1Neutralize the Rib-Pelvis Canister (Fix Lumbar Extension)
* Issue: You are initiating movement by "breaking" at the lower back (anterior pelvic tilt) and flaring the ribs, particularly visible at 00:03 and 00:09. This places shear force on the lumbar spine rather than loading the glute/quad effectively.
* Correction: Before descending, exhale sharply to pull the ribcage down. Think about bringing your belt buckle up towards your chin. Maintain this "stacked" position throughout the rep.
* Cue: "Ribs down, zipper up."
- 2Adjust Cervical Alignment (Neck Position)
* Issue: Your gaze is fixed horizontally or slightly upward (e.g., 00:15), which drives cervical extension and reflexively encourages the lumbar extension noted above.
* Correction: Pick a spot on the floor 3-4 feet in front of you. Keep your chin slightly tucked. This will help neutralize the entire spinal column.
* Cue: "Chin tucked, eyes on the floor."
- 3Optimize Rear Foot Engagement
* Issue: The rear leg hip flexor appears tight, dragging the pelvis forward into that anterior tilt at the bottom of the rep (00:14).
* Correction: Allow a slight forward torso lean (hinge) from the hips, not the lower back. This reduces the stretch demand on the rear hip flexor and places more load on the front glute/quad.
FORM OVERVIEW & SCORE
Form Quality Score: 7.5/10
Solid strength endurance and range of motion are present, but spinal mechanics are compromising force transfer and increasing lumbar risk. The movement is quad-dominant, but the core stability mechanism is disconnected from the lower limb drive.
* Spinal Integrity: 6/10 (Persistent lumbar hyperextension/anterior tilt).
* Movement Symmetry: 8/10 (Minor lateral stability adjustments).
* Tempo Control: 8/10 (Controlled eccentric, though slight bounce at the bottom).
* Range of Motion: 9/10 (Excellent depth achieved).
DETAILED ANALYSIS
Setup Position
* Stance: Length is appropriate, allowing for a vertical front shin at the top and positive shin angle at the bottom.
* Load: Dumbbells held with a neutral grip. Shoulders appear slightly protracted (rounded forward) at 00:00, likely due to the load pulling them down.
* Spine: Starting in a slightly extended posture rather than a neutral stack.
Eccentric Phase (lowering)
* 00:03 - 00:05: As the descent begins, the lumbar spine extends further. The pelvis dumps forward (anterior tilt).
* Knee Tracking: The front knee tracks smoothly over the toes. This is biomechanically sound for quad development.
* Tempo: The descent is approximately 2 seconds. This is within the acceptable range for hypertrophy, though slowing the final 20% of the descent would increase stability.
Transition/Bottom Position
* 00:14: Depth is excellent. The rear knee nearly touches the floor.
* Hip Flexor Limiter: At maximum depth, the rear hip (right leg) is in significant extension. Because the core is not braced, this tension pulls the lumbar spine into hyper-lordosis (swayback).
* Ankle Mobility: Front ankle dorsiflexion is sufficient; the heel remains planted firmly.
Concentric Phase (rising)
* 00:15 - 00:16: The drive is initiated well through the mid-foot.
* 00:44 (Later reps): As fatigue sets in, there is a micro-movement where the hips rise slightly faster than the chest (a "good morning" fault). This indicates the quads are fatiguing and the body is shifting load to the posterior chain/lower back lever.
Lockout/Top Position
* Soft Lockout: You maintain constant tension on the quad by not fully snapping the knee back at the top. This is a positive technique for hypertrophy (Time Under Tension).
Rep-to-Rep Consistency
* Velocity Loss: Reps 1-5 are consistent. By 00:42, significant velocity loss occurs in the concentric phase.
* Stability: Lateral wobble increases after Rep 6 (00:36), indicating glute medius fatigue.
Scoliosis & Spinal Considerations
* Observation: While a strict diagnosis requires an X-ray, visually, the rib flare combined with the specific way the torso rotates slightly toward the front leg suggests a need for rotational control.
* Risk: Loading a scoliotic spine (or any spine) in extension (00:09) compresses the concave side of the curve disproportionately.
* Modification: You must prioritize the "stack." If you cannot maintain a neutral spine with two dumbbells, regress to a Contralateral Load (holding one dumbbell in the hand opposite the working leg). This forces the obliques to fire, creating an "anti-rotational" brace that naturally straightens the spine.
Injury Risk Assessment
* Lumbar Facet Irritation (High): The repetitive extension under load is the primary risk factor here.
* Rear Hip Flexor Strain (Moderate): The depth combined with the pelvic tilt places high tension on the rectus femoris/psoas of the back leg.
Programming Recommendations
- 1Drill: Dead Bug exercises before squatting to learn how to keep ribs down while moving limbs.
- 2Modification: Switch to Contralateral loading (1 DB only) for 4 weeks to force core recruitment and fix the spinal extension.
- 3Mobility: Couch stretch for the hip flexors to reduce the drag on the pelvis during the split squat.