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All exercises

Dumbbell sumo pull through

Beginner

Dumbbell sumo pull through is a compound dumbbell exercise for the glutes, also working the hamstrings, adductors, lower back, and quads.

What it works

Primary muscle

Glutes

Also works

HamstringsAdductorsLower backQuads

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Set feet wider than shoulder width with toes turned out 30–45°, grip one head of the dumbbell with both hands, arms straight and hanging between the legs.
  2. 2Brace the core, keep a neutral spine, and push the hips back while bending the knees slightly; let the dumbbell travel between the thighs.
  3. 3Keep shins near vertical, knees tracking over toes, shoulders packed, and weight through mid‑foot to heels.
  4. 4At the end of the hinge, pause with the torso angled forward without rounding the back.
  5. 5Drive the feet into the floor and snap the hips forward, squeezing the glutes to stand tall; let the arms stay straight as the dumbbell is pulled forward by hip extension.
  6. 6Finish with hips and knees fully extended, ribs down, and no low‑back hyperextension.
  7. 7Repeat by hinging again, guiding the dumbbell back between the legs under control; maintain a smooth tempo and neutral neck throughout.

What to do instead

  • Reverse hyper on flat benchBodyweight
  • Band pull throughResistance band
  • Bench hip extensionBodyweight
  • Swimmer kicksBodyweight
  • Dumbbell deadliftDumbbell

Easier variations

  • Reverse hyper on flat benchBodyweight

Harder variations

  • Reverse hyper extension (on stability ball)Other
  • Cable pull through (with rope)Cable
  • Cable standing hip extensionCable
  • Swimmer kicksBodyweight
Logged today · 2 min restDumbbell sumo pull through

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