[Dumbbell Bulgarian Split Squat (Glute-Bias)]

Total Reps: 10 | Estimated Load: 20kg (2 x 10kg Dumbbells)

1. Summary

Melissa, this is a high-effort set with excellent eccentric control, but we need to address your cervical spine mechanics immediately. You are visually spotting yourself in the mirror, forcing your neck into hyperextension and rotation, which creates a kinetic blockage at the thoracic outlet—a critical error for someone with scoliosis. Your glute biasing via the forward torso lean is mechanically sound, but your spinal stacking degrades as fatigue sets in.

2. Scores & Set Quality

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

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

| Overall Form | 7.5/10 | Strong leg drive, but upper body mechanics need adjustment. |

| Spinal Integrity | 6/10 | Cervical hyperextension compromises the thoracic curve. |

| Symmetry | 8/10 | Pelvis stays relatively square despite the load. |

| Tempo Control | 8.5/10 | Excellent consistent eccentric phase (approx 2-3s). |

| Range of Motion | 9/10 | Back knee consistently hovering/touching the floor. |

Set Metrics:

RPE: 8.5
Fatigue Pattern: Gradual_decline
Form Breakdown Rep: Rep 8 (Velocity loss + slight valgus twitch)
Rep Classification: [1-7] Good, [8-9] Grind, [10] Technical Failure (Form compromised)

3. Rep-by-Rep Analysis

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

| 1 | 2.8s | 1.2s | 10 | 9 | Clean opener. Good stability. |

| 2 | 2.5s | 1.1s | 10 | 9 | Consistent pathing. |

| 3 | 2.6s | 1.2s | 10 | 9 | Slight neck craning begins. |

| 4 | 2.5s | 1.3s | 10 | 8 | Thoracic spine rounding slightly at bottom. |

| 5 | 2.4s | 1.4s | 10 | 8 | Solid depth, velocity slowing. |

| 6 | 2.5s | 1.5s | 9 | 8 | Glute tension visible. |

| 7 | 2.4s | 1.8s | 9 | 7 | "Grind" phase starts. Slight medial knee drift. |

| 8 | 2.3s | 2.0s | 9 | 7 | Visible struggle. Rib flare at lockout to compensate. |

| 9 | 2.2s | 2.2s | 9 | 6 | Velocity loss high. Pelvic stability wavering. |

| 10 | 2.1s | 2.5s | 8 | 6 | Technical breakdown. Heavy momentum use at start of ascent. |

4. Biomechanical Details

Joint Angles & Range

Knee (Front): 105° - 115° flexion at bottom (Optimal: >90° for glute stretch).
Hip (Front): 100° flexion due to torso lean (Optimal for glute bias).
Ankle: ~20-25° dorsiflexion. Heel remains planted (Excellent).
Spine: Cervical Extension is severe (30-40°). Thoracic spine shows increased kyphosis under load at the bottom of the movement (bottom-out phase).

Asymmetries

Dominant Side: Balanced leg drive, but right shoulder depresses lower than left.
Imbalances:
Shoulder Girdle: As fatigue sets in (Rep 7+), the left shoulder (holding DB) appears to hike slightly, indicating upper trap dominance trying to stabilize the scoliotic curve.
Pelvis: Slight anterior pelvic tilt (APT) evident at lockout, likely a compensation for limited hip extension on the rear (left) leg.

5. Scoliosis Analysis

Risk Level: Moderate

Curvature Flags: The primary concern is the Cervical-Thoracic Junction. By looking up at the mirror while your torso is leaned forward 45°, you are creating a "kink" in the hose. This forces the paraspinal muscles to work asymmetrically to stabilize the head, potentially aggravating the upper thoracic curvature convexity.
Adaptations: You must decouple your eye gaze from the mirror. Your spine follows your eyes. If you look up, your cervical spine extends, and your thoracic spine stiffens, reducing rotation capabilities and increasing shear force.

6. Actionable Feedback

🛑 MUST DO (Safety Critical)

[NEUTRALIZE] Pack your neck. Stop looking at yourself in the mirror. Pick a spot on the floor 2 meters in front of you. Your ears should be in line with your shoulders, and your chin tucked. This aligns the cervical spine with the thoracic cage, reducing sheer stress on your vertebrae.
[BRACE] Ribcage down. At the top of the movement (lockout), you tend to flare your ribs to finish the rep. Exhale sharply and crunch the abs slightly to keep the pelvis neutral.

🔧 PERFORMANCE (Technique Fixes)

[DRIVE] Push through the mid-foot/heel. On reps 8-10, weight shifted slightly forward toward the toes. Keep the pressure mid-foot to maximize glute max recruitment over quad dominance.
[TEMPO] Standardize the turnaround. You have a slight "bounce" out of the hole. Implement a distinct 0.5s pause at the bottom to eliminate the stretch-shortening cycle (elastic energy) and force muscular contraction.

💡 COULD DO (Optimization)

Offset Loading: Consider holding only one dumbbell in the hand *opposite* the working leg (Contralateral load). This forces the glute medius to work harder to stabilize the pelvis and fights the rotation typical in scoliosis, often providing a better core stimulus with less spinal compression.

7. Key Moments (Timestamps)

| Time | Severity | Event / Observation |