Closed-chain kinetic exercises are exercises in which either the hands or feet are in a fixed position throughout the entire movement. Closed-chain exercises typically are compound exercises that involve more than one joint movement and utilize multiple muscle groups. Closed-chain kinetic exercises provide the greatest functional gains in both rehabilitation and in strength training the knee, states Bill Steinberger, MS, PT, CSCS.
Closed-Chain Exercises
Squats and lunges are the most popular closed-chain exercise for the lower body. These exercises are effective at strengthening the lower body and preventing possible knee injuries. Individuals who are injury free can perform these exercises with or without the use of additional weight such as with full barbell squats or by using dumbbells. However, beginners or individuals recovering from an injury should check with their doctor or physical therapist before beginning an exercise program using closed-chain knee exercises.
Standing Weight Shift
Standing body-weight shift exercises are a great closed-chain exercise to perform when rehabilitating the knee. Begin by standing with feet shoulder-width apart and knees slightly bent and equal weight distribution throughout both legs. While keeping both feet on the ground at all times, gradually shift your body weight to the right leg and hold for five seconds, then shift your body weight to your left leg and hold for five seconds. Repeat the shifts in body weight for one to two minutes.
Quad Dips
Quad dips are a closed-chain exercise that can help build strength in the quadriceps. Perform by standing with feet shoulder-width apart and holding on to a sturdy piece of furniture for balance. Slowly bend at the knees about 20 to 30 degrees, making sure your knees do not go past your toes. Hold the position for 10 seconds before extending the knees back to starting position. Repeat five to 10 times. As your strength improves, progress by using body-weight shifts between your legs or to performing one-legged quad dips.
Wall Sits
Wall sits are a closed-chain exercise that strengthens the quadriceps and helps improve knee joint stability. Lean your back against the wall and place your feet about 18 inches from the wall. Keeping your back and buttocks against the wall, slide down into a squat position until your knees are parallel to the floor and hold the position for as long as possible, before returning to starting position. Gradually increase the amount of time you can hold the position.
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