Lower Body Movement Preparation – Squats

In the video below you will see one of Principle Four Osteopathy clients going through a squat matrix that involves varying the foot positions to help get the lower body warmed up and active.  The squat matrix is a term coined by Gary Gray of the Gray Institute and in this video it reflects the individual going through a squat routine with the folllowing foot placements – conventional stance, wide stance, narrow stance, externally rotated feet, internally rotated feet and split stance foot positions.

Going through this exercise routine for several (3-4) repetitions in each foot position will ensure that one is going through 20+ repetitions of a bodyweight squat that will get all the lower limb muscles warmed up and active.  This drill can also be loaded by adding in a small weight to create a mild weight loading effect.

As always, I would recommend an individual go through 5-15 minutes of an active warm up that includes a variety of exercises to help the individual prepare for their main session.

This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.