Full ROM or Limited ROM During Leg Presses
Which is better for building quad muscles?
This study investigates whether using a full range of motion (ROM) or a limited ROM during leg presses is better for building quad muscle. It found that both ranges of motion are equally effective for muscle growth in trained individuals.
Key Points
Research Question: Does the depth of your knee bend during leg press affect quad growth?
Participants: 23 experienced lifters.
Experiment: Participants did leg presses with one leg using a ~100° knee flexion ROM, and the other leg using their maximum possible ROM.
Duration: 8 weeks, twice a week.
Measurements: Muscle thickness of the quadriceps was measured using ultrasound.
Aim
The study aimed to determine if training leg press with a ~100° knee flexion ROM is as effective as training with maximum individualised knee flexion ROM for quadriceps muscle growth in resistance-trained individuals. The researchers hypothesised that both ROMs would produce similar results.
Methods
Experienced Lifters: Researchers recruited 23 people with at least 3 years of consistent (at least twice-weekly) resistance training experience.
Leg Press Protocol: Participants trained each leg separately, twice a week, doing 4 sets of 8-12 reps to failure.
One leg was trained with a limited ROM, stopping at approximately 100° of knee flexion.
The other leg was trained with a full, individualised ROM, going as deep as possible.
Rest between legs was 30 seconds, and rest between sets for the same limb was 90 seconds
Measurements: Before and after the 8-week training period, the researchers used ultrasound to measure the thickness of the quadriceps muscles at different points.
Nutrition: Participants were advised to increase caloric intake, consume slightly larger portions than usual, and consume a total daily protein intake of at least 1.6 grams per kilogram of body mass.
Results
The study found no significant difference in quadriceps muscle growth between the leg trained with limited ROM and the leg trained with full ROM.
Both groups experienced small to medium hypertrophy.
Practical Applications
Everyday Lifter: Don't stress too much about achieving maximum depth on leg press if it compromises your form or causes discomfort. A ~100° knee flexion ROM is likely sufficient for quad growth.
Focus on Effort: Train with intensity (8-12 RM to failure) and proper form in a ROM that suits your body and doesn't cause pain.
Individualisation: The "maximum individualised" ROM condition allowed lifters to use a ROM that was challenging but safe and sustainable.
ROM: Limiting the ROM during leg presses may be a preference for lifters who are limited in ankle ROM. The benefit of a full ROM, however, is that you could achieve similar muscle growth at lower loads.
Related
Key Takeaways
Quadriceps muscle growth during leg press isn't significantly affected by knee flexion ROM, as long as you're training with sufficient intensity.
Prioritise a comfortable and controlled ROM that allows you to push your muscles without risking injury.
Both a ~100° knee flexion ROM and a maximum individualised knee flexion ROM are similarly effective for muscle hypertrophy.
Reference
Larsen, S., Wolf, M., Schoenfeld, B. J., Sandberg, N. Ø., Fredriksen, A. B., Kristiansen, B. S., van den Tillaar, R., Swinton, P. A., & Falch, H. N. (2025). Knee flexion range of motion does not influence muscle hypertrophy of the quadriceps femoris during leg press training in resistance-trained individuals. SportRχiv.