How to Modify Range of Motion for Squats, Deadlifts, Lunges, and Split Squats

In this module, we’ll discuss how to modify the range of motion (ROM) to work around pain or discomfort in key lower-body exercises. Adjusting ROM is a simple yet effective way to stay active and build strength without aggravating painful areas.

Modifying ROM of Squats

We've identified that pain happens at a certain range of motion

Exercise Variations to Use:

  • Pin squats
  • Box Squats

How to Perform Pin Squats

  • Set up safety pins in a squat rack to stop your descent at a manageable depth.
  • Perform squats, stopping just before the painful range.
  • Watch the Pin Squats Video here

How to Perform Box Squats

  • Set up a box or bench behind you.
  • Adjust its height so you can squat without hitting the painful depth.
  • Lower yourself until your glutes lightly touch the box, then return to standing.
  • Watch Box Squat Video Here

When to use Box Squats vs Pin squats - watch here

This is not exclusive to barbell lifts, this can also be done with body weight squats, and even squats loaded with a kettlebell or dumbbell.

How to modify ROM with bodyweight squats

As the bodyweight box squat becomes less painful and eventually pain free, you can start to add weight to this and perform a goblet squat (link)

Adjusting the ROM can be done with any exercise, click below to see how this can be done with the following movements

Lunges and Split Squats (link)

Trap Bar Deadlifts ( link)