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

Actress and nutritionist Bhagyashree Dassani has shared a beneficial exercise for bone and muscle health, the Romanian deadlift (RDL), on her social media. This functional movement targets multiple muscle groups, improves balance, posture, and coordination. Bhagyashree advises maintaining soft knees and keeping the back neutral, sliding the weights down along your body, not away from it.

Dr. Priyank Patel, an orthopaedic surgeon, explains that RDL works several muscle groups simultaneously, building hamstrings, glutes, lower back, core, shoulders, and forearms. This resembles everyday activities like bending to pick up objects, helping improve balance, posture, and body mechanics. However, Dr. Patel warns that it may not be suitable for everyone, especially those with back pain, knee arthritis, hip issues, or those recovering from surgery.

He advises consulting a medical professional before attempting the exercise. Common mistakes include bending at the waist instead of hinging at the hips, rounding the back, locking the knees, allowing the dumbbells to move too far from the body, or using weights that are too heavy to control. Focus on controlled movement and correct technique rather than lifting heavier weights.

When practicing RDL, start with light weights, keep the spine in a neutral position, contract core muscles, keep knees slightly bent, and initiate motion from the hips. Keep the dumbbells close to the legs and perform the lift slowly and controlled. If you experience sharp pain in the lower back, hips, or knees, stop the exercise and seek professional advice.