Rakul Preet Singh suffered a serious back injury following an 80 kg deadlift in October 2024. The actor has extensively spoken about how it affected her not just physically but also mentally. But she is gradually returning to fitness. In an interview, she said, “No matter what your trainer tells you, deadlift is the worst exercise to do. It’s an ego lift.”

The actor has come back stronger after this health injury. In a recent workout video that she shared on Instagram, Rakul Preet Singh was seen performing a controlled full-body routine featuring mobility work, strength exercises, and functional movements. Here are the 7 workouts Rakul Preet Singh did:

1. Full-body stretching
Rakul begins with full-body stretches to prepare her muscles and joints for movement. Stretching can help improve mobility and gradually warm up the body before strength training. A gentle warm-up is especially important when returning to exercise after an injury, although the exercises should always be performed according to professional guidance.

2. Free squats
The workout moves into free squats, performed without weights. This basic movement works the thighs, glutes, hips, and core while helping rebuild lower-body strength. Bodyweight squats also allow the person to focus on posture, balance, and controlled movement before adding resistance.

3. Weighted dumbbell squats
Rakul then performs squats while holding dumbbells. Adding weight increases the challenge for the legs and glutes and requires the core to remain engaged. The weight should be manageable, with the back kept neutral and the movement performed slowly rather than rushed.

4. Seated machine row
The seated machine row targets the upper back, while also engaging the arms and shoulders. The movement involves pulling the handles towards the body and returning them with control. Maintaining an upright posture and avoiding momentum helps keep the exercise focused on the back muscles.

5. Farmer’s carry
For this functional strength exercise, Rakul walks while holding weights by her sides. Farmer’s carries work the grip, shoulders, arms, core, and legs, while also challenging posture and stability. The key is to walk steadily without leaning or allowing the shoulders to round.

6. Flat dumbbell press
The flat dumbbell press works the chest, shoulders, and triceps. Lying on a flat bench, the weights are pressed upwards and lowered under control. Dumbbells allow each side of the body to work independently, but anyone recovering from a back injury should use only an approved weight and maintain a stable position.

7. Banded lateral walk
Rakul finishes with banded lateral walks, which involve stepping sideways against the resistance of a loop band. This movement activates the glutes and outer hips and supports lower-body stability. It is often used to strengthen the muscles that help control hip and knee movement.