Dumbbell Sumo Pull Through
Also known as: dumbbell pull-through
- Secondary muscles
- Hamstrings, Adductors, Spine, Quads
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A wide sumo stance with the toes turned out lets the dumbbell swing back between your thighs, blending a hip hinge with enough knee bend to bring the adductors into the movement. It trades the constant tension of the Cable Pull Through for zero setup - one dumbbell and some floor space make it the home-gym version of the pattern.
How to do the Dumbbell Sumo Pull Through
- Set 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.
- Brace the core, keep a neutral spine, and push the hips back while bending the knees slightly; let the dumbbell travel between the thighs.
- Keep shins near vertical, knees tracking over toes, shoulders packed, and weight through mid‑foot to heels.
- At the end of the hinge, pause with the torso angled forward without rounding the back.
- Drive 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.
- Finish with hips and knees fully extended, ribs down, and no low‑back hyperextension.
- Repeat by hinging again, guiding the dumbbell back between the legs under control; maintain a smooth tempo and neutral neck throughout.
Tip: Tuck the pelvis slightly and keep the ribs down so the glute, not the lower back, gets the squeeze.
Muscles worked
Primary
Glutes · Legs
The glutes drive the leg or hips back and finish the rep, and you should feel a hard squeeze in the working side at the top.
Secondary
- Hamstrings — The hamstrings assist the glutes in extending the hip and get a good stretch on pull-throughs.
- Adductors
- Spine — The lower back holds a neutral position so the movement comes from the hip and not from arching.
- Quads
Common mistakes
- Arching to get higher — the range ends when the hip is fully extended, not when the spine bends; stop at the point where the glute is squeezed and go no further.
- Rushing the reps — most hip extensions are a squeeze exercise; pause at the top for a count unless the variation is meant to be rhythmic.
- Kicking instead of extending — on kickbacks keep the knee bent at a fixed angle so the glute drives the hip back; if the leg straightens as you lift, it has turned into a leg kick.
- Pull-throughs with a vertical torso — on a cable pull-through you need to hinge far forward with the hips back so the cable stretches the glutes before they fire.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip extensions are accessory glute work for after squats, deadlifts or hip thrusts. Cable pull-throughs superset well with cable rows on the same stack, and kickbacks with abduction work.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Sumo Pull Through work?
The Dumbbell Sumo Pull Through primarily works the glutes. It also involves the hamstrings, adductors, spine and quads, which assist the movement and stabilise the joints.
Is the Dumbbell Sumo Pull Through good for beginners?
Yes. The Dumbbell Sumo Pull Through is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Dumbbell Sumo Pull Through?
If you cannot do the Dumbbell Sumo Pull Through, try the Bench Reverse Hyperextension, the Banded Pull Through or the Bench Hip Extension. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Sumo Pull Through, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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