Range of Motion

Range of motion (ROM) refers to how far your joints move during an exercise. For example, a partial squat has much less range of motion than a full squat.

Range of motion, just like sets and reps, and can be modified as a training variable.

For a hypertrophy and general injury prevention, exercises should usually be performed with full range of motion. This means full squats to below parallel, light touch of the bar to chest on presses, etc.

Recent evidence has even suggested that the deeper, more stretched portion of the ROM is most effective for promoting hypertrophy. This would mean the bottom half of a squat, or bench press. Lengthened partials are an intensity technique usually used by advanced lifters where you perform some or all of your repetitions in only that bottom part of the range. This systematic review found that training at longer muscle lengths lead to greater hypertrophy than shorter muscle lengths across multiple different muscle groups.¹

While training with full ROM is generally better, there are some cases where you would limit ROM. In the case of a recent injury, you may limit ROM in the early stages to avoid aggravating the injury and prolonging inflammation. After surgery, commonly there are ROM restrictions that are gradually reduced to ensure proper healing. Partial ROM also has some limited use cases in sport specific training.

The general rule is that full range of motion is your best bet, even if it means lighter weights.

Reference:

1. Strey, B.; Irigoyen, A.; McMahon, G.; Pinto, R. S. Muscle Hypertrophy from Partial Repetition at Long vs. Short Muscle Length: A Systematic Review and Meta-Analysis. Sport Sci. Health 2026, 22 (1), 33. https://doi.org/10.1007/s11332-025-01586-5.