Rakul Preet Returns to the Gym With a Gentle Workout After Back Injury: 7 Exercises to Know

Rakul Preet Singh is easing her way back into fitness after a back injury, sharing a workout routine that puts controlled movement and manageable resistance ahead of high-intensity training.

The actor’s return to the gym offers a reminder that getting back into exercise after an injury does not necessarily mean immediately returning to a previous training schedule. A gradual approach, appropriate exercise selection and professional guidance can be important when rebuilding strength.

Rakul’s routine includes mobility work, bodyweight exercises, resistance training and functional movements.

Here are the seven exercises featured in her workout.

1. Full-body stretching

Rakul begins with gentle full-body stretches to prepare her body for the session.

Stretching and mobility movements can help prepare muscles and joints for exercise while allowing the body to transition gradually from rest to movement.

When someone is returning to exercise following an injury, however, the intensity and range of motion should be appropriate for their condition. Exercises that cause pain should not be pushed through without professional advice.

2. Free squats

The workout then moves to bodyweight squats.

Without additional resistance, free squats allow the focus to remain on movement quality, balance and posture. The exercise primarily engages the thighs and glutes while also requiring participation from the hips and core.

For someone rebuilding strength, bodyweight movements can provide a way to concentrate on controlled technique before progressing to heavier resistance, when appropriate.

3. Weighted dumbbell squats

Rakul progresses to squats while holding dumbbells, adding resistance to the lower-body movement.

The additional load increases the challenge for the legs and glutes while requiring the torso and core to remain stable.

Good form is particularly important when resistance is introduced. The weight should be appropriate for the individual’s current ability, with movements performed deliberately rather than using speed or momentum.

Anyone returning from a back injury should only perform loaded exercises that have been cleared as appropriate for them.

4. Seated machine row

The seated machine row shifts the focus toward the upper body and back.

The movement involves pulling the machine handles toward the torso before returning them under control. The exercise works the upper-back muscles while also involving the arms and shoulders.

Maintaining an upright, stable position and avoiding excessive momentum can help keep the movement controlled.

5. Farmer’s carry

Rakul also incorporates the farmer’s carry, a simple functional-strength exercise that involves walking while holding weights at the sides.

The movement challenges grip strength, shoulders, arms, core stability and the legs while requiring the body to maintain an upright posture during movement.

A controlled pace is more important than speed. The weights should remain manageable, with the shoulders kept from rounding and the torso prevented from leaning excessively.

6. Flat dumbbell press

The flat dumbbell press brings a traditional strength-training movement into the routine.

Performed on a flat bench, the exercise targets the chest while also engaging the shoulders and triceps. Because each hand holds an individual dumbbell, both sides of the body work independently.

The weights should be lowered and pressed with control rather than bounced or moved rapidly.

For anyone returning from a back injury, maintaining a stable position on the bench and selecting an appropriate load are especially important.

7. Banded lateral walk

Rakul finishes the session with banded lateral walks.

The movement involves stepping sideways while working against the resistance of a loop band placed around the legs. It primarily challenges the glutes and muscles around the outer hips while requiring control of the lower body.

Lateral walks are commonly included in strength and conditioning programs because they challenge hip stability and controlled side-to-side movement.

Rakul’s workout focuses on a gradual return

What stands out about Rakul’s session is its combination of relatively simple movements rather than an emphasis on maximum intensity.

The workout moves from mobility and bodyweight exercises into resistance work before finishing with a banded movement. That structure can make sense for a training session where the priority is controlled movement rather than chasing heavier weights or faster repetitions.

However, there is no single workout that is appropriate for everyone recovering from an injury.

Back injuries can have different causes and severity levels, so exercise selection should be individualized. Anyone returning to training after an injury should follow the recommendations of their doctor, physiotherapist or qualified rehabilitation professional.

Rakul’s workout can provide fitness inspiration, but it should not be treated as a rehabilitation prescription.