[Contralateral Bulgarian Split Squat]

Total Reps: 11 | Estimated Load: Moderate-Heavy (based on dumbbell size relative to frame, likely 15-20kg)

1. Summary

Melissa, your proprioceptive awareness is elite—specifically the tactile cueing of your own Quadratus Lumborum (QL) throughout the set. However, your trunk angle resembles a split-stance RDL more than a split squat, which creates significant anterior shear force on the lumbar spine. With your scoliotic profile, we need to verticalize your torso to shift load from the passive spinal structures to the active constraints of the quadriceps.

2. Scores & Set Quality

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

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

| Overall Form | 7.5/10 | Technical proficiency is high, but biomechanical setup needs adjustment for your pathology. |

| Spinal Integrity | 6/10 | Thoracic position is rigid (good), but lumbar shear is high due to ~45° forward lean. |

| Symmetry | 7/10 | Minimal knee valgus; pelvis remains relatively level despite contralateral torque. |

| Tempo Control | 9/10 | Consistent eccentric/concentric cadence. Excellent discipline. |

| Range of Motion | 8/10 | Good depth, though limited by the hip hinge pattern rather than knee flexion. |

Set Metrics:

RPE: 8.5/10
Fatigue Pattern: Gradual_decline
Form Breakdown Rep: Rep 9 (Slight loss of anti-rotation control)
Rep Classification: [1-8] Good, [9-10] Grind, [11] Technical Limit

3. Rep-by-Rep Analysis

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

| 1 | 2.5s | 1.2s | 8 | 9 | Tactile cueing (hand on hip) established immediately. |

| 2 | 2.2s | 1.0s | 8 | 9 | Smooth reversal. Good ear-shoulder-hip alignment in the sagittal plane. |

| 3 | 2.1s | 1.1s | 8 | 9 | Consistent trajectory. |

| 4 | 2.0s | 1.0s | 8 | 8 | Slight lateral sway detected at the transition point. |

| 5 | 2.2s | 1.1s | 9 | 8 | Depth increases slightly; rear knee nearly touches floor. |

| 6 | 2.3s | 1.2s | 9 | 8 | 0:24 Slight thoracic rotation towards the working leg (left). |

| 7 | 2.4s | 1.3s | 9 | 8 | Velocity begins to drop. |

| 8 | 2.5s | 1.4s | 8 | 7 | "Hitch" visible in the hip drive; glute max fatigue setting in. |

| 9 | 2.5s | 1.8s | 8 | 7 | Right shoulder dips lower (anti-rotation failure initiated). |

| 10 | 2.6s | 2.0s | 8 | 6 | Significant grind. Lumbar extension increases to compensate for hip drive. |

| 11 | 2.8s | 2.2s | 7 | 6 | ROM shortened slightly to ensure completion. Safe failure point. |

4. Biomechanical Details

Joint Angles & Range

Knee: ~100° flexion at bottom. (Optimal: 110-120° for quad bias).
Hip: ~110° flexion due to forward lean. (Optimal: ~90° for balanced recruitment).
Ankle: ~15° dorsiflexion. Wearing lifting shoes helps, but you aren't utilizing the forward knee travel enough.
Spine: Maintains a rigid neutral spine, but the angle is approx 45° relative to vertical. This creates a massive moment arm for the lower back erectors.

Asymmetries

Dominant Side: Left Leg (Working).
Imbalances:
Pelvic Obliquity: At the bottom of Rep 9 (0:38), the right hemipelvis drops. This suggests the left Glute Medius is reaching failure in its stabilizer role.
Shoulder Girdle: Right shoulder depression is exaggerated by the dumbbell weight, putting traction stress on the left Trapezius/Levator Scapula to maintain head position.

5. Scoliosis Analysis

Risk Level: Moderate

Curvature Flags:
0:52 (Standing Rear View): There is a visible translation of the thorax to the right and a depression of the left shoulder girdle. This suggests a potential structural right thoracic / left lumbar curve pattern.
Loading Vector: Holding the weight in the Right hand (contralateral) forces the Left spinal erectors and QL to fire aggressively to prevent lateral flexion. If your lumbar curve is convex to the left, this is actually increasing the compression on the convex side, which may be counter-productive.
Adaptations: The extreme forward lean places the vertebrae in a position where they are more vulnerable to shear forces, particularly at the L4-L5 and L5-S1 junctions. The "hinge" dominance bypasses the quads and overloads the posterior chain, which acts as a brace for your spine.

6. Actionable Feedback

🛑 MUST DO (Safety Critical)

[VERTICALIZE] You must reduce your forward trunk lean. Drive the hips *down* rather than *back*. Imagine a string pulling the crown of your head to the ceiling. This shifts load from lumbar shear to quadriceps tension.
[PALPATE] Continue using your free hand to monitor the QL/Erector group, but move it to the ribcage. Monitor for "rib flare." Ensure your ribs remain stacked over your pelvis, not flaring up as you fatigue.

🔧 PERFORMANCE (Technique Fixes)

[DRIVE THE KNEE] You are wearing elevated heel shoes (lifters) but not using them. Allow your left knee to travel further forward over your toes. This will naturally keep your torso more upright.
[SQUARE THE SHOULDERS] Fight the rotation. As the set progresses, your right shoulder rotates forward. Retract the right scapula slightly to keep the dumbbell path strictly vertical, not diagonal.

💡 COULD DO (Optimization)

[IPSILATERAL LOAD] Try moving the dumbbell to the Left hand (Same side as working leg).
*Why:* This removes the rotational torque on the spine. It allows you to use the external load to help "pull" you into a deeper hip flexion without the spine having to fight anti-rotation. For a lifter with scoliosis, ipsilateral loading is often safer for hypertrophy work.

7. Key Moments (Timestamps)

| Time | Severity | Event / Observation |