What exercises helped you internalize proportions in longer figure studies?

[Stella90]

I've been taking a weekly life drawing class for about six months to improve my foundational art skills, and while I'm getting better at capturing the overall gesture, I consistently struggle with proportion, especially in longer poses where I have time to overthink and my figures end up with distorted limbs or awkward foreshortening. I want to develop more reliable figure drawing techniques to build accuracy and confidence. For artists who have worked through similar plateaus, what specific exercises or approaches helped you internalize proportions and anatomy? I'm particularly interested in how you use measuring and sighting techniques effectively without getting bogged down, and any recommended resources for understanding the underlying skeletal and muscular structures that inform the surface forms we see in a pose.