What Is Range of Motion? Here's How Can You Maximise It to Gain Muscle

Range of motion (or movement) is a term you may have heard frequently used on the gym floor. It's one of the key variables to optimise your lifts, muscle growth and also (while not quite as exciting), your daily movement. Improving your range of motion in your lifts is the equivalent of focusing on quality over quantity.

There is a large body of evidence supporting the efficacy of increasing range of motion for hypertrophy with recent research suggesting that focusing on the stretched portion of reps can lead to greater muscle growth – highlighting the importance of precise rep execution in your workouts.

Here, we break down the science, explain what range of motion is, how to use it effectively and why it could take your muscle growth to new levels.

In strength training and biomechanics, range of motion or movement (ROM) is the total distance you complete in a movement from point A to B. More technically, ROM refers to the degrees a joint can move. This is the distance or direction between the flexed position and the extended position of a joint. For example:

Full ROM refers to the top of a squat to the bottom position, as far as is comfortable for the participant.

Partial ROM refers to either the short length partial range of motion (shortened muscle length, like the top half of a squat) or the long length partial range of motion (stretched muscle length, like the bottom half of a squat).

Numerous studies have supported using full range of motion over partial range of motion (shortened length) in your exercises for enhanced muscle growth. This is because reps performed through a full range of motion stimulate muscle activation over the length of the entire muscle. Increased range of motion is also a variable which can be adjusted to increase progressive overload.

Amongst growing research, a recent review published in the Journal of Strength & Conditioning Research concluded that when training at a longer muscle length — through either partial range of motion (long length partials or during the stretched phase of lifts) or full range of motion — muscles such as quads, biceps, and triceps tend to experience optimal growth.

So, we know full range of motion is superior to partial shortened range of motion for muscle growth. But, creating a lot of buzz recently are long length partial reps. These are half reps repeatedly performed at the portion of the lift when the muscles are most stretched or lengthened. This could mean repping out at the bottom half of a pull-up or squat. This is the opposite to short length partials, where half of the rep is performed repeatedly when the muscle is at its shortest part. This could be the top half or pull-up or squat.

Current evidence suggests that using lengthened partials could build as much, or even more muscle mass as full range of motion reps. Research has also found long lengths to be much more effective than short length partial reps.

Study 1

In a study published in the Scandinavian Journal of Medicine and Science in Sports, using the leg press for long-length partial reps, researchers found similar changes in quad size in participants as those who did full range of motion.

Study 2

Researchers saw almost double the muscle growth when participants performed long length partial range of motion skull crushers in comparison to full range of motion in research – published in the Journal of Strength and Conditioning Research.

Study 3

A study published in the European Journal of Sport Science found greater increases in quad muscles when performing partial (long length partial) range of motion in comparison to full range of motion when participants performed the knee extension exercise.

Study 4

Participants who performed calf raises at initial range of motion (long length partial ROM) saw two times the increase in calf size in comparison to those who performed them at full range of motion – study published in the Journal of Strength and Conditioning Research.

You may see powerlifters focussing on the shortened partial range of motion when they repeatedly practice the lock out of deadlifts or squats. This is quite sport specific, however, some evidence has shown that focusing on the shortened partial portion of the lift can still be beneficial for advanced trainees wishing to maximise strength. For power development, shortened length partial reps can enhance output. However, for the majority of lifters, full range of motion is superior for strength gains, especially in novices.

While studies are still emerging, it's important to maximise full range of motion in your exercises for muscle growth. You can, of course, include long length partials in your training, too. While mobility work has its place and may have some effect on improving your range of motion in lifts, realistically you will gain more strength and muscle growth in your range of motion when practicing the lifts under load, rather than endlessly stretching and completing mobility drills without load.

To improve your training with optimal range of motion, focus on:

• Nailing the technique of your lifts so you feel confident in the movements
• Focussing your attention on the execution of the reps
• Slowing your reps down and using techniques such as eccentric training
• Spending more time in the end range of motion of your lifts. E.g. paused squats
• Working in a range of motion that is challenging yet comfortable and within your capabilities
• Using your breath effectively during your lifts
• Lowering the weight if necessary
• Adjusting the rep range and sets if necessary
• Taking enough rest between sets

Not necessarily. As mentioned, a full range of motion will be superior to a shortened partial range of motion for muscle growth. This counts for squats, too.

However, not everyone has the hip or ankle mobility to squat below parallel (the point at which the crease of the hips is parallel with or below the knee). By forcing extra depth, it can put additional pressure on the spine under load in a position your body might not be ready for. It's important to work within your capabilities and with your range of motion when squatting under a load which is suitable for your strength levels. If you're struggling to break parallel with your squats, try lowering the weight, focus on execution of the reps and perhaps try box squats to help build more strength in the end range of motion for you, more safely.

Don't give in to pressure, instead do what's right for you and your body.

Kate Neudecker

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.