[Bulgarian Split Squat (Glute-Biased)]

Total Reps: 8 | Estimated Load: 2x 10-12kg (Dumbbells)

1. Summary

Melissa, the glute recruitment pattern here is evident and the eccentric control is professional, but your thoracic positioning is a concern for your spinal curvature. You are allowing significant cervical protraction (jutting chin) which is driving your thoracic spine into excessive flexion at the bottom of the movement; with your scoliosis history, we need to stiffen that upper back to prevent anterior shear stress.

2. Scores & Set Quality

| Metric | Score (1-10) | Notes |

| :--- | :---: | :--- |

| Overall Form | 7/10 | Leg mechanics are elite; spinal mechanics lower the score. |

| Spinal Integrity | 5/10 | Significant kyphotic rounding under load; cervical break. |

| Symmetry | 8/10 | Unilateral stability is solid; minimal pelvic rotation observed. |

| Tempo Control | 9/10 | Excellent consistent eccentric phase (~3s average). |

| Range of Motion | 9/10 | Hips achieving full flexion required for glute bias. |

Set Metrics:

RPE: 8.5
Fatigue Pattern: Gradual_decline (Velocity loss visible on Reps 7-8).
Form Breakdown Rep: Rep 4 (Thoracic flexion becomes pronounced).
Rep Classification: [1-6] Good, [7-8] Grind.

3. Rep-by-Rep Analysis

| :--: | :--: | :--: | :--: | :--: | :--- |

| 1 | 3.0s | 1.0s | 10 | 8 | Solid opener. Slight forward head posture. |

| 2 | 2.8s | 1.0s | 10 | 8 | Consistent. Glute bias established. |

| 3 | 3.0s | 1.1s | 10 | 7 | Thoracic spine starts to round slightly at max depth. |

| 4 | 2.9s | 1.1s | 10 | 7 | Head drops further; "Turtle shelling" begins. |

| 5 | 3.1s | 1.2s | 10 | 7 | Pause at top to reset breath. |

| 6 | 3.0s | 1.3s | 10 | 6 | Concentric velocity slows. Rounding evident. |

| 7 | 3.2s | 1.5s | 10 | 6 | Grind rep. Spinal position is compromised to drive up. |

| 8 | 3.0s | 1.8s | 10 | 5 | Max effort. Significant kyphosis. |

4. Biomechanical Details

Joint Angles & Range

Knee: [10° - 105°] (Optimal: 90-110° for this variation). Good tracking over the second toe.
Hip: [15° - 110°] (Optimal: Maximize flexion for glute bias). You are hitting great depth, but potentially running out of anatomical hip flexion, forcing the lumbar spine to flex to compensate.
Ankle: [10° - 35°] Dorsiflexion is adequate; heel remains glued.
Spine: Significant Deviation. You are maintaining a ~45° torso lean (correct for glutes) but the spine is not rigid. There is visible thoracic flexion and cervical extension.

Asymmetries

Dominant Side: Balanced.
Imbalances:
Cervical/Thoracic: The head leads the movement. At the bottom of the rep, the neck cranes forward, pulling the upper back into a rounded position. This effectively increases the moment arm on the mid-back vertebrae.

5. Scoliosis Analysis

Risk Level: Moderate

Curvature Flags: In the sagittal plane, you are displaying hyper-kyphosis (rounding upper back). For a scoliotic spine, adding flexion under load increases the risk of disc compression and asymmetrical loading on the concave side of your curve.
Adaptations: You do *not* need to be vertical (which biases quads), but you must act as if your spine is a steel rod. Currently, it acts like a fishing rod—bending under the load.

6. Actionable Feedback

*Prioritize safety first, then performance.*

🛑 MUST DO (Safety Critical)

[CRITICAL] PACK THE NECK: Your head is leading the movement forward. Retract your cervical spine (make a "double chin") and keep your ears aligned with your shoulders. Where the head goes, the spine follows.
[CRITICAL] ENGAGE LATS: You are holding the dumbbells passively. Squeeze your armpits shut (depress and retract scapula) to create a rigid brace for your thoracic spine.

🔧 PERFORMANCE (Technique Fixes)

"Sternum Up" Cue: Even with a forward torso lean, aim to shine a laser pointer attached to your chest forward, not down at the floor. This fights the kyphotic collapse.
Reduce Depth by 1 Inch: You may be going slightly past your active hip mobility, causing your lower back to round to achieve that last inch of depth. Stop just before the spine rounds.

💡 COULD DO (Optimization)

Contra-lateral Loading: Consider holding one heavier dumbbell in the hand *opposite* the working leg. This can often help scoliotic lifters stabilize the spine via the QL and obliques more effectively than bilateral loading.

7. Key Moments (Timestamps)

| Time | Severity | Event / Observation |