Bilateral vs Unilateral and Open vs Closed Chain Exercise
Open vs Closed Chain Exercises
Open chain: The hand or foot is free to move (e.g. leg extension, bicep curl). These are often used in early rehab to isolate specific muscles and control movement.
Closed chain: The hand or foot is fixed against a surface (e.g. squat, push-up). These are more functional, load joints in a compressive way, and recruit multiple muscle groups—making them better for restoring movement patterns and performance.
Bilateral vs Unilateral Exercises
Bilateral: Both limbs work together (e.g. squat, deadlift). These allow heavier loads and are useful for building general strength and power.
Unilateral: One limb works independently (e.g. lunge, single-leg RDL). These challenge balance, reveal asymmetries, and better reflect the demands of running, cutting, and real-world movement.
In Rehab
Start with open chain and bilateral for control and load management. Progress to closed chain and unilateral to restore function and build resilience.
In Performance
Use a mix—bilateral for strength and capacity, unilateral and closed chain to improve movement quality, coordination, and sport-specific demands.
