Acute Variables: Exercise Range of Motion (ROM)

Abstract

• Title: Acute Variables: Exercise Range of Motion (ROM) - Strength, Hypertrophy, Power, and Performance Outcomes
• Background: Exercise range of motion (ROM) is a modifiable training variable influencing strength, hypertrophy, power, and performance. This course provides a systematic review of comparative research on the effects of partial versus full ROM across exercises and populations, with practical implications for resistance training, rehabilitation, and athletic performance.
• Objective: To evaluate how different ROM strategies (full, partial, shortened partials, lengthened partials, varied ROM) affect training outcomes, including force production, hypertrophy, EMG activity, torque, power, and ROM-specific strength.
• Eligibility Criteria: Peer-reviewed and published studies comparing exercise outcomes between full and partial ROM protocols across a range of exercises (e.g., squats, biceps curls, knee extensions, bench press).
• Information Sources: All available comparative studies matching the criteria that could be located at the time of publication.
• Risk of Bias: Protocols varied widely in exercise selection, participant experience level, and outcome measures. Equipment and task-specific designs (e.g., isokinetic concentric-only tasks) may limit generalizability.
• Results: Partial ROM exercise allows for heavier loading and may improve ROM-specific strength. However, full ROM training is more likely to increase strength across a greater range, produce greater work (force × distance), and enhance performance in both full and partial ROM strength assessments. Hypertrophy outcomes are generally similar across ROMs, though multiple studies show a small advantage for full ROM. EMG activity appears sensitive to both ROM and load, with mixed trends across muscles. Some muscles respond more to ROM (e.g., rectus femoris), others more to load (e.g., soleus). Power results are inconsistent across studies, but may benefit from a combination of ROM strategies. Notably, lengthened partials do not appear superior to full ROM for hypertrophy. Movement impairments (especially limited dorsiflexion, hip internal rotation, or muscle activation asymmetries) strongly correlate with reduced ROM during squats and other compound lifts.
• Limitations: Short intervention periods, small sample sizes, varied exercise selection, inconsistent load matching, and limited data on trained individuals all contribute to reducing the certainty of conclusions. No studies used standardized movement screens or corrective strategies.
• Conclusions: Both full and partial ROM exercises are effective. However, full ROM likely offers advantages for developing strength across a wider range and slightly better hypertrophy. Partial ROM strategies can be used to increase load, overcome sticking points, avoid painful ROMs, or match equipment constraints. A combined approach may yield optimal results. The Brookbush Institute recommends using the largest ROM that can be performed with good form and without pain, while considering strategic use of partial ROM for advanced programming.
• Registration: Not registered.
• Keywords: exercise range of motion; partial ROM; full ROM; resistance training; strength; hypertrophy; torque; EMG; lengthened partials

Introduction

Accurate range of motion (ROM) recommendations for evidence-based exercise programming.

• This course explores how variations in exercise range of motion (ROM) influence strength, hypertrophy, EMG activity, work output, power, and movement quality. From squats and knee extensions to biceps curls and bench press, you’ll examine the research on full ROM, partial ROM, and lengthened partial strategies to make data-driven programming decisions for clients, patients, and athletes.

Key Topics Covered

• Force, Work & Velocity: Learn why full ROM increases total work (via increased displacement) and peak velocity, while partial ROM allows for heavier loads and potentially greater force output.
• Strength and Power Outcomes: Explore ROM-specific strength adaptations and why full ROM squats and presses may lead to strength gains across a broader range.
• Hypertrophy Research: Comparing full vs. partial ROM and the effects on muscle size, including a critical review of the "Lengthened Partials" trend.
• Exercise-Specific ROM Findings: Deep dive into ROM research for squats, knee extensions, bench press, biceps curls, back extensions, and more.
• EMG Activity & Muscle-Specific Effects: Understand how muscle recruitment patterns differ between ROM conditions and how this impacts programming choices.
• Corrective Strategy Integration: Consider movement limitations (e.g., loss of dorsiflexion or hip internal rotation) that reduce ROM, and discover strategies to improve ROM with corrective exercises.

Frequently Asked Questions (FAQs)

Is a full ROM better for strength?

• Probably, especially if you want strength across a full ROM; however, a partial ROM may be better for ROM-specific strength and heavier overloads.

Is full ROM better for hypertrophy?

• Most studies show similar hypertrophy; however, a few show that full ROM may be slightly more effective.

Are lengthened partials better than full ROM?

• No. Lengthened partials outperform shortened partials, but not full ROM or varied ROM strategies.

Why do some people use partial reps?

• To overload, isolate sticking points, or avoid painful ranges. These can be useful when strategically programmed.

Should I train with both full and partial ROM?

• In many cases, yes. Combining both can improve strength, power, and neuromuscular coordination.

What limits ROM the most?

• Often mobility restrictions, especially ankle dorsiflexion, hip IR, or joint capsule tightness. Address with corrective strategies.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

• Squats
  • Drinkwater, E. J., Moore, N. R., & Bird, S. P. (2012). Effects of changing from full range of motion to partial range of motion on squat kinetics. The Journal of Strength & Conditioning Research, 26(4), 890-896.
  • Nunes, J.E.; Marson, J.V. (2023). Effect of movement range in maximum number of repetitions in weight training exercises. International Journal of Sports and Physical Education, 9 (2), 17-23
  • Bryanton, M. A., Kennedy, M. D., Carey, J. P., & Chiu, L. Z. (2012). Effect of squat depth and barbell load on relative muscular effort in squatting. The Journal of Strength & Conditioning Research, 26(10), 2820-2828.
  • Caterisano, A., MOSS, R. E., Pellinger, T. K., Woodruff, K., Lewis, V. C., Booth, W., & Khadra, T. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. The Journal of Strength & Conditioning Research, 16(3), 428-432.
  • Han, D., Nam, S., Song, J., Lee, W. and Kang, T. (2017) The effect of knee flexion angles and ground conditions on the muscle activation of the lower extremity in the squat position. The Journal of Physical Therapy Science, 29, 1852-1855.
  • Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2016). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyography amplitude in the parallel, full, and front squat variations in resistance-trained females. Journal of Applied Biomechanics, 32(1), 16-22.
  • Gorsuch, J., Long, J., Miller, K., Primeau, K., Rutledge, S., Sossong, A., & Durocher, J. J. (2013). The effect of squat depth on multiarticular muscle activation in collegiate cross-country runners. The Journal of Strength & Conditioning Research, 27(9), 2619-2625.
  • da Silva, Josinaldo J., et al. "Muscle activation differs between partial and full back squat exercise with external load equated." The Journal of Strength & Conditioning Research 31.6 (2017): 1688-1693.
  • Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European journal of applied physiology, 113, 2133-2142.
  • Hartmann, H., Wirth, K., Klusemann, M., Dalic, J., Matuschek, C., & Schmidtbleicher, D. (2012). Influence of squatting depth on jumping performance. The Journal of Strength & Conditioning Research, 26(12), 3243-3261.
  • Weiss, L. W., FRX, A. C., Wood, L. E., Relyea, G. E., & Melton, C. (2000). Comparative effects of deep versus shallow squat and leg-press training on vertical jumping ability and related factors. The Journal of Strength & Conditioning Research, 14(3), 241-247.
  • Pallarés, J. G., Cava, A. M., Courel-Ibáñez, J., González-Badillo, J. J., & Morán-Navarro, R. (2019). Full squat produces greater neuromuscular and functional adaptations and lower pain than partial squats after prolonged resistance training. European journal of sport science, 1-10.
  • Rhea, M. R., Kenn, J. G., Peterson, M. D., Massey, D., Simão, R., Marin, P. J., ... & Krein, D. (2016). Joint-angle specific strength adaptations influence improvements in power in highly trained athletes. Human movement, 17(1), 43-49
  • McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. The Journal of Strength & Conditioning Research, 28(1), 245-255.
  • Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119, 1933-1942.
  • Kim, S. H., Kwon, O. Y., Park, K. N., Jeon, I. C., & Weon, J. H. (2015). Lower extremity strength and the range of motion in relation to squat depth. Journal of human kinetics, 45(1), 59-69.
  • Kim, S., Miller, M., Tallarico, A., Helder, S., Liu, Y., & Lee, S. (2021). Relationships between physical characteristics and biomechanics of lower extremity during the squat. Journal of Exercise Science & Fitness, 19(4), 269-277.
  • Macrum, E., Bell, D. R., Boling, M., Lewek, M., & Padua, D. (2012). Effect of limiting ankle-dorsiflexion range of motion on lower extremity kinematics and muscle-activation patterns during a squat. Journal of sport rehabilitation, 21(2), 144-150.
• Knee Extensions:
  • Graves, J. E., Pollock, M. L., Jones, A. E., Colvin, A. B., & Leggett, S. H. (1989). Specificity of limited range of motion variable resistance training. Med Sci Sports Exerc, 21(1), 84-89.
  • Panza, P., Vieira, J. G., Campos, Y., Novaes, M., Novaes, J., & Vianna, J. M. (2025). Effects of final partial range of motion vs. full range of motion resistance training on muscle adaptations in physically active young men: a within-subject study. Retos: nuevas tendencias en educación física, deporte y recreación, (62), 388-397.
  • Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., ... & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250-1260.
  • Valamatos, M. J., Tavares, F., Santos, R. M., Veloso, A. P., & Mil-Homens, P. (2018). Influence of full range of motion vs. equalized partial range of motion training on muscle architecture and mechanical properties. European journal of applied physiology, 118, 1969-1983.
  • Signorile, J. F., Lew, K. M., Stoutenberg, M., Pluchino, A., Lewis, J. E., & Gao, J. (2014). Range of motion and leg rotation affect electromyography activation levels of the superficial quadriceps muscles during leg extension. The Journal of Strength & Conditioning Research, 28(9), 2536-2545.
• Other Lower Body Exercise (and 14)
  • Werkhausen, A., E. Solberg, C., Paulsen, G., Bojsen‐Møller, J., & Seynnes, O. R. (2021). Adaptations to explosive resistance training with partial range of motion are not inferior to full range of motion. Scandinavian Journal of Medicine & Science in Sports, 31(5), 1026-1035.
• Bench Press (and 2)
  • MOOKERJEE, S., & RATAMESS, N. (1999). Comparison of strength differences and joint action durations between full and partial range-of-motion bench press exercise. The Journal of Strength & Conditioning Research, 13(1), 76-81.
  • Clark, R. A., Bryant, A. L., & Humphries, B. (2008). An examination of strength and concentric work ratios during variable range of motion training. The Journal of Strength & Conditioning Research, 22(5), 1716-1719.
  • Mendonça, Tanise Pires, Felipe José Aidar, Dihogo Gama Matos, Raphael Fabrício Souza, Anderson Carlos Marçal, Paulo Francisco Almeida-Neto, Breno Guilherme Cabral et al. "Force production and muscle activation during partial vs. full range of motion in Paralympic Powerlifting." PloS One 16, no. 10 (2021): e0257810.
  • Massey, D. C., Vincent, J., Maneval, M., Moore, M., & Johnson, J. T. (2004). An analysis of full range of motion vs. partial range of motion training in the development of strength in untrained men. The Journal of Strength & Conditioning Research, 18(3), 518-521.
  • Massey, C. D., Vincent, J., Maneval, M., & Johnson, J. T. (2005). Influence of range of motion in resistance training in women: early phase adaptations. The Journal of Strength & Conditioning Research, 19(2), 409-411.
  • Martínez-Cava, A., Hernández-Belmonte, A., Courel-Ibáñez, J., Morán-Navarro, R., González-Badillo, J. J., & Pallarés, J. G. (2022). Bench press at full range of motion produces greater neuromuscular adaptations than partial executions after prolonged resistance training. The Journal of Strength & Conditioning Research, 36(1), 10-15.
  • Clark, R. A., Humphries, B., Hohmann, E., & Bryant, A. L. (2011). The influence of variable range of motion training on neuromuscular performance and control of external loads. The Journal of Strength & Conditioning Research, 25(3), 704-711.
• Shoulder Press
  • Paoli, A., Marcolin, G., & Petrone, N. (2010). Influence of different ranges of motion on selective recruitment of shoulder muscles in the sitting military press: an electromyographic study. The Journal of Strength & Conditioning Research, 24(6), 1578-1583.
• Triceps Brachii
  • Stasinaki, A. N., Zaras, N., Methenitis, S., Tsitkanou, S., Krase, A., Kavvoura, A., & Terzis, G. (2018). Triceps brachii muscle strength and architectural adaptations with resistance training exercises at short or long fascicle length. Journal of functional morphology and kinesiology, 3(2), 28.
  • Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., ... & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240-1250.
  • Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., ... & Hamaoka, T. (2019). Partial range of motion exercise is effective for facilitating muscle hypertrophy and function through sustained intramuscular hypoxia in young trained men. The Journal of Strength & Conditioning Research, 33(5), 1286-1294.
  • Mir, I. A., Mohd Jamali, M. N. Z., Humayra, S., Chong, K. W., Amalnerkar, T., & Sirajudeen, M. S. (2025). Partial versus full range of motion triceps strength training on shooting accuracy among recreational basketball players: a randomized controlled trial. BMC Sports Science, Medicine and Rehabilitation, 17(1), 41.
• Biceps Curls (and 2 & 20)
  • Nosaka, K., & Sakamoto, K. E. I. (2001). Effect of elbow joint angle on the magnitude of muscle damage to the elbow flexors. Medicine and science in sports and exercise, 33(1), 22-29.
  • Nosaka, K., Newton, M., Sacco, P., Chapman, D., & Lavender, A. (2005). Partial protection against muscle damage by eccentric actions at short muscle lengths. Medicine & Science in Sports & Exercise, 37(5), 746-753.
  • Sato, S., Yoshida, R., Kiyono, R., Yahata, K., Yasaka, K., Nunes, J. P., ... & Nakamura, M. (2021). Elbow joint angles in elbow flexor unilateral resistance exercise training determine its effects on muscle strength and thickness of trained and non-trained arms. Frontiers in physiology, 12, 734509.
  • Baroni, B. M., Pompermayer, M. G., Cini, A., Peruzzolo, A. S., Radaelli, R., Brusco, C. M., & Pinto, R. S. (2017). Full range of motion induces greater muscle damage than partial range of motion in elbow flexion exercise with free weights. The Journal of Strength & Conditioning Research, 31(8), 2223-2230.
  • Pinto, R. S., Gomes, N., Radaelli, R., Botton, C. E., Brown, L. E., & Bottaro, M. (2012). Effect of range of motion on muscle strength and thickness. The Journal of Strength & Conditioning Research, 26(8), 2140-2145.
  • Graves, J. E., Pollock, M. L., Leggett, S. H., Carpenter, D. M., Fix, C. K., & Fulton, M. N. (1992). Limited range-of-motion lumbar extension strength training. Medicine and science in sports and exercise, 24(1), 128-133.
  • Steele, J., Bruce-Low, S., Smith, D., Jessop, D., & Osborne, N. (2013). A randomized controlled trial of limited range of motion lumbar extension exercise in chronic low back pain.
• Lengthened Partials (and 21 & 39)
  • Wolf, M., Korakakis, P. A., Piñero, A., Mohan, A. E., Hermann, T., Augustin, F., ... & Schoenfeld, B. J. (2025). Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals. PeerJ, 13, e18904.
• Additional Studies
  • Sadacharan, C. M., & Seo, S. (2021). Effect of large versus small range of motion in the various intensities of eccentric exercise-induced muscle pain and strength. International journal of exercise science, 14(7), 1.
  • Cale'-Benzoor, M., Dickstein, R., Arnon, M., & Ayalon, M. (2014). Strength enhancement with limited range closed kinetic chain isokinetic exercise of the upper extremity. Isokinetics and Exercise Science, 22(1), 37-46.
  • Esformes, J. I., & Bampouras, T. M. (2013). Effect of back squat depth on lower-body postactivation potentiation. The Journal of Strength & Conditioning Research, 27(11), 299.
  • Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., ... & Cyrino, E. S. (2023). Greater gastrocnemius muscle hypertrophy after partial range of motion training performed at long muscle lengths. The Journal of Strength & Conditioning Research, 37(9), 1746-1753.