Based on the biomechanical analysis of the Dumbbell Split Squat, here is the detailed report.
ACTIONABLE STEPS (Priority Order)
- 1Widen the Stance Laterally ("Train Tracks vs. Tightrope")
* Issue: Your feet appear to be aligned almost linearly (one directly behind the other), causing significant lateral instability and wobbling (seen clearly at 00:06 and 00:12).
* Fix: Move the front foot 2-3 inches to the side. Visualize standing on railroad tracks (hip-width) rather than a tightrope. This immediately increases your base of support.
* Cue: *"Open the hips, find your width."*
- 2Engage "Canister" Core Bracing
* Issue: There is a persistent Anterior Pelvic Tilt (lumbar arch) throughout the movement, particularly at the bottom (00:04, 00:19). Your ribs are flaring up, disconnecting the core.
* Fix: Before descending, exhale to pull your ribcage down and tuck your pelvis slightly to neutral. Maintain this "stacked" position to protect the lower back.
* Cue: *"Belt buckle to chin, ribs down."*
- 3Introduce a Slight Forward Torso Lean
* Issue: Your torso is nearly vertical (90°). While this isolates the quads, it places compressive stress on the lumbar spine, especially when coupled with the pelvic tilt.
* Fix: Hinge slightly at the hips (approx. 15° forward lean). This recruits more glute musculature and naturally neutralizes the spine.
* Cue: *"Nose over toes."*
- 4Control the Turnaround
* Issue: You are using a slight bounce/elastic recoil at the bottom of the rep to reverse momentum (00:19, 00:25).
* Fix: Pause for 0.5 seconds at the bottom or maintain tension without bouncing.
* Cue: *"Pull yourself down, press the floor away."*
FORM OVERVIEW & SCORE
The movement is fundamentally sound in terms of range of motion and knee tracking, but suffers from stability issues caused by a narrow stance and a lack of deep core bracing. The vertical torso suggests a quad-dominant intent, but without abdominal control, this shifts load into the lumbar spine.
Form Quality Score: 7/10
- Spinal Integrity: 6.5/10 (Excessive extension/arching)
- Movement Symmetry: 6/10 (Lateral instability present)
- Tempo Control: 7.5/10 (Generally good, slightly rushed at bottom)
- Range of Motion: 9/10 (Excellent depth)
DETAILED ANALYSIS
Setup Position
- Stance Width: The feet are too narrow laterally (sagittal alignment is too linear). This forces the adductors and stabilizers to work overtime for balance rather than moving the load.
- Posture: Shoulders are neutral, but the ribcage is flared upward.
- Load: The 16kg dumbbells hang naturally, but the lack of lat engagement allows them to swing slightly, contributing to instability.
Eccentric Phase (Descent)
- Knee Tracking: The front knee tracks forward well, moving over the toes without heel lift. This is biomechanically efficient for quad development.
- Velocity: The descent is controlled (approx 1.5 - 2 seconds), which is good.
- Spinal Shift: As you lower past the midpoint (00:03), the lumbar spine extends (arches) further. This indicates the hip flexors on the rear leg are tight, pulling the pelvis forward because the core isn't fighting back.
Transition/Bottom Position
- Depth: Excellent depth is achieved at 00:04 and 00:19. The rear knee hovers just above the floor.
- Instability: At the bottom of the movement, the "tightrope" stance causes lateral shifts. The ankle complex is working hard to stabilize.
- Pelvic Position: The pelvis is dumped forward (anterior tilt). This creates a "scissor" effect on the lower vertebrae.
Concentric Phase (Ascent)
- Drive: Power is generated well through the front leg.
- Path: The bar path is nearly vertical.
- Compensations: As fatigue sets in (approx 00:30), the ascent speed slows, and you can see the body fighting to keep the torso upright rather than driving the hips through.
Lockout/Top Position
- Joint Stacking: You achieve full hip extension, but often at the cost of balance.
- Reset: Between reps (e.g., 00:06), there is a visible "wobble" where you have to re-stabilize before the next rep. This energy leak reduces lifting capacity.
Rep-to-Rep Consistency
- The first 3 reps are controlled.
- By rep 6 (00:35), the tempo increases slightly, likely to utilize momentum to finish the set.
- The depth remains consistent, which is a sign of good mobility, even if stability is lacking.
Scoliosis Considerations
- Pelvic Stability: The wobbling is more pronounced to one side, suggesting a potential strength or mobility asymmetry in the hips (common in scoliotic spines).
- Vertical Loading: A completely vertical split squat places high axial load on the spine. If you have scoliosis, the Forward Lean modification (Step 3) is crucial. It shifts load from the spinal column to the glute and quad musculature, reducing shear force on the vertebrae.
Injury Risk Assessment
- Lumbar Facet Joints: Moderate Risk. The combination of hyperextension and external load can irritate the facet joints in the lower back.
- Balance/Ankle: Low/Moderate Risk. The narrow stance increases the risk of rolling an ankle if focus is lost.
Programming Recommendations
- 1Immediate Modification: Switch to Supported Split Squats (holding onto a rack with one hand, dumbbell in the other) for 2 weeks. This removes the balance constraint so you can focus purely on pelvic position and glute engagement.
- 2Mobility: Incorporate Couch Stretch or Half-Kneeling Hip Flexor Stretch (with posterior pelvic tilt focus) to loosen the rear-leg hip flexors. This will stop the pelvis from being pulled into an arch at the bottom of the squat.
- 3Core: Add Dead Bugs or Pallof Press to teach the body how to keep ribs down while extremities move.