Bhagyashree’s go-to dumbbell exercise for stronger bones and muscles: ‘Soft knees’

Actress Bhagyashree Dassani, who frequently shares wellness advice on social media, recommends a simple dumbbell exercise for bone and muscle health. Known as the Romanian deadlift (RDL), this functional exercise targets the core, glutes, hamstrings, arms, and shoulders, which can enhance balance, posture, and coordination. Dr. Priyank Patel, an orthopaedic surgeon, explains that the RDL strengthens multiple muscle groups at once, mimicking everyday movements like picking up objects, and thus improves overall body mechanics.

However, not everyone can perform this exercise safely. Those new to strength training should master the hip-hinge technique first, and individuals with back pain, knee arthritis, hip issues, or recent surgery should consult a medical professional before attempting the RDL. Dr. Patel warns against common mistakes such as bending at the waist, rounding the back, locking the knees, or using weights that are too heavy.

For optimal results, start with light weights, maintain a neutral spine, and focus on controlled movements. If any sharp pain occurs, especially in the lower back, hips, or knees, stop the exercise and seek professional advice. Regularly incorporating the RDL into a balanced strength-training program can help prevent injuries and improve joint health over time, but it should be combined with flexibility, mobility work, and adequate rest for the best outcomes.