Lengthened Partials

Lengthened partials: A partial-range-of-motion (ROM) repetition performed at or near the most lengthened position of the target muscle, intentionally restricting the rep to the lengthened portion of the exercise arc. Lengthened partials are a set strategy, not an exercise. They are used to bias training stress toward long muscle lengths while maintaining strict control and good form.

Semantic Clarification

• Partial ROM vs. Full ROM: Full ROM exercise uses the largest pain-free ROM available with good form. Partial ROM exercise is constrained intentionally (as in lengthened partials), by the load, or by the range permitted by the exercise or equipment.
• “Lengthened position” is exercise- and muscle-specific: the lengthened portion of the exercise depends on the exercise and the target muscle. For example, the bottom of a squat loads the quadriceps and gluteals in longer lengths; the bottom of a curl emphasizes the elbow flexors at longer lengths; and a maximally dorsiflexed position of a calf raise lengthens the gastrocnemius and soleus.

For additional information:

• Glossary: Range of Motion (ROM)
• Article: Squat Depth Recommendations: Based on All Available Research
• Article: Range of Motion (ROM) and Hypertrophy
• Course: Acute Variables: Exercise Range of Motion (ROM)
• Course: Lower Body Goniometric Assessment: Technique and Potential Restricting Structures
• Course: Upper Body Goniometric Assessment: Technique and Potential Restricting Structures

Frequently Asked Questions (FAQs)

Are lengthened partials better than full ROM for hypertrophy?

• No. They may outperform shortened partials, but they do not outperform full or varied ROM programs. Because of additional benefits for strength and function, Full ROM remains a strong default when it can be performed without pain and with good form.

Do lengthened partials build strength?

• Yes, angle- or ROM-specific strength improves in the ROM you train. Lengthened partials can improve strength near end-range; however, full-ROM exercise increases strength throughout a full ROM.

When should I choose lengthened partials over shortened partials?

• When the goal is to stress the muscle at longer lengths, improve control near end-range, or target a sticking region at the bottom of a lift. For hypertrophy, long-length bias generally beats shortened-range bias, assuming equal effort/volume; however, full ROM is likely to produce equal or better results.

Do lengthened partials increase injury risk?

• Although no research currently exists on the risk of performing lengthened partials, the idea is probably worth considering. The mechanism of injury to muscles, tendons, and ligaments is often at the end range. If you use lengthened partials, it is recommended that you use strict form, avoid ballistic rebounding, avoid any painful range, and increase volume slowly. If a joint is irritable at end-range, first address mobility/control limitations and/or consult a physical rehabilitation professional before attempting.

Brookbush Institute Position

Lengthened partials may result in more hypertrophy than shortened partials; however, current evidence suggests lengthened partials are not superior to full or varied ROM programs.