Based on the biomechanical analysis of the provided video, here is the detailed breakdown of the Bulgarian Split Squat performance.
ACTIONABLE STEPS (Priority Order)
- 1LOWER THE REAR FOOT ELEVATION (Urgent)
* Issue: The bench is too high relative to your femur length and hip mobility. This forces your pelvis into a posterior tilt (tucking under) at the bottom of the rep, compromising lumbar safety.
* Correction: Use a step-up platform, a stack of 2-3 bumper plates, or a lower box (approx. 12 inches high). The bench should be below knee height.
* Cue: "Find a platform where your rear knee can touch the floor without your lower back rounding."
- 2LIMIT DEPTH TO NEUTRAL SPINE RANGE
* Issue: At the very bottom of the rep (e.g., 00:03, 00:34), your tailbone tucks under ("butt wink"). This places high shear force on the lumbar discs under load.
* Correction: Stop the descent 2-3 inches higher, just before you feel your pelvis tuck.
* Cue: "Stop when your hip mobility stops, not when the floor stops you."
- 3CORRECT CERVICAL & THORACIC ALIGNMENT
* Issue: Your chin is jutting forward and you are looking down/right, leading to thoracic rounding (kyphosis). This disconnects the upper back from the core.
* Correction: Retract the chin and keep the gaze forward or slightly down, but with a neutral neck.
* Cue: "Make a double chin. Create a straight line from your ear to your hip."
- 4STABILIZE THE IPSILATERAL PHASE (Second Half)
* Issue: When you switch the dumbbell to the left hand (00:29), your left shoulder drops and your torso laterally flexes. This indicates a weak Quadratus Lumborum (QL) or oblique engagement on the right side.
* Correction: Fight to keep shoulders perfectly level when holding the weight on the working side.
* Cue: "Ribs down, shoulders level. Don't let the weight pull you sideways."
FORM OVERVIEW & SCORE
Form Quality Score: 6.5/10
A solid effort with consistent tempo, but biomechanical structures are compromised by equipment setup (bench height) and spinal positioning. The user demonstrates good strength, but the lumbar flexion at the bottom of the movement presents a moderate injury risk over time.
* Spinal Integrity: 5/10 (Significant lumbar flexion at end-range; forward head posture).
* Movement Symmetry: 7/10 (Minor lateral shifts; knee tracking is good).
* Tempo Control: 8/10 (Controlled eccentric, though acceleration varies).
* Range of Motion: 6/10 (Actually *excessive* ROM for current mobility, leading to compensation).
DETAILED ANALYSIS
Setup Position
* Rear Foot: The standard gym bench is too high for the user's anthropometry. This places the rear hip in extreme extension before the rep even begins, pre-tensioning the hip flexors and forcing the pelvis anteriorly, which creates a conflict as she descends.
* Stance Width: The linear stance is appropriate, providing a good base for the working leg.
* Torso Angle: Starting with a ~40-45° forward lean is acceptable for a glute-biased split squat, provided the spine remains neutral (which degrades during movement).
Eccentric Phase (Descent)
* 00:01 - 00:02: The initiation is smooth. The front knee tracks well over the second/third toe.
* Tempo: The descent is controlled (approx. 1.5 seconds), which is good for hypertrophy.
* Hip Hinge: The user hinges deeply into the left hip.
* Fault: As she passes the halfway point, the thoracic spine begins to round forward as the weight pulls the shoulder protraction.
Transition/Bottom Position (Critical)
* 00:03 & 00:09 (Contralateral Phase): This is the failure point. The rear hip runs out of extension, pulling the pelvis into a posterior tilt. The lumbar spine visibly rounds (flexes). This "butt wink" under load is mechanically dangerous.
* 00:34 & 00:41 (Ipsilateral Phase): After switching hands, the depth remains excessive. The rear knee nearly touches the floor, but the tradeoff is a compromised lower back. The glute loses tension at the very bottom because the spine takes the load.
Concentric Phase (Ascent)
* Drive: The drive is initiated through the heel/midfoot, which is correct.
* Velocity: Good concentric speed. No major grinding or sticking points observed.
* Compensation: The head leads the movement upward (cervical extension) rather than the chest driving up.
Mid-Set Adjustment Analysis (00:28 - 00:30)
* The Switch: The user switches the DB from the right hand (contralateral) to the left hand (ipsilateral).
* Biomechanical Impact:
* Contralateral (First half): Better for glute medius activation and stability.
* Ipsilateral (Second half): Increases demand on lateral core stability. At 00:33, the user struggles to maintain a level shoulder line, leaning towards the weight. This suggests the switch may have been due to grip fatigue or an attempt at a drop-set, but form degraded.
Scoliosis Considerations
* Thoracic Kyphosis: There is a pronounced rounding of the upper back throughout the set. If the user has scoliosis, this kyphotic posture exacerbates the curvature.
* Lateral Shift: In the second half of the clip (weight in left hand), there is a visible lateral collapse to the left. For a scoliotic spine, asymmetrical loading that causes lateral flexion is risky.
* Observation: At 00:04, look at the shirt wrinkles on the right side of the torso vs the left. There appears to be a rotational component where the right shoulder is rotated forward.
* Recommendation: Prioritize Contralateral Loading (weight in opposite hand) as done in the first half. It naturally cues the lat and glute to stabilize the spine diagonally (Anterior Oblique Sling), which is safer for scoliosis management than Ipsilateral loading.
Injury Risk Assessment
* Lumbar Disc Herniation: Moderate/High. The repeated lumbar flexion under load at the bottom of the movement is the primary mechanism for disc injury.
* Hip Flexor Strain: Moderate. The rear leg is under extreme passive tension due to the bench height.
Programming Recommendations
- 1Regression: Switch to a Split Squat (both feet on floor) or a Front Foot Elevated Split Squat. This reduces the extension demand on the rear leg, allowing the user to train the glutes/quads without forcing the pelvis to tuck.
- 2Mobility: Incorporate "Couch Stretch" and Couch Stretch variations to open up the hip flexors/rectus femoris.
- 3Upper Back: Add Face Pulls and Thoracic Extensions to the warm-up to encourage a more upright, neutral thoracic spine during the lift.