Exercise guide
Dumbbell Sumo Pull Through
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Dumbbell Sumo Pull Through is a posterior chain powerhouse that uses a wide stance to maximize gluteal recruitment and hamstring stretch through a deep hip hinge. This variation provides a unique loading angle that emphasizes the 'lockout' phase of the hinge, making it excellent for building glute density and hip power.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet significantly wider than shoulder-width apart and toes pointed slightly outward (sumo stance).
- Place a dumbbell on the floor slightly behind your heels.
- Hinge at the hips with a flat back and soft knees to reach between your legs, grasping the top head of the dumbbell with both hands.
- Pull your shoulders back and down to engage your lats and create a neutral spine before starting.
How to do it
- Inhale to brace your core, then drive through your heels to stand up, pulling the dumbbell forward and upward through your legs.
- Exhale as you reach full hip extension, squeezing your glutes forcefully at the top of the movement.
- Inhale and control the descent by pushing your hips back as far as possible, allowing the dumbbell to travel back between your legs.
- Maintain a slow, controlled 3-second eccentric (lowering) phase to maximize the stretch in the hamstrings.
Form checklist
- Keep your back flat and chest proud; do not allow your lower back to round at the bottom.
- Focus on horizontal hip movement (hinging) rather than vertical movement (squatting).
- Ensure your knees track in the same direction as your toes throughout the entire set.
- Keep your arms long and relaxed; they should act as 'hooks' while your hips do the work.
Pro tips
- Imagine you are trying to touch a wall behind you with your glutes to ensure maximum hip travel.
- At the top of the movement, tilt your pelvis slightly forward (posterior pelvic tilt) to achieve a peak glute contraction.
- Maintain a 'packed' neck by looking at a spot on the floor about 5 feet in front of you rather than looking in a mirror.
Make it harder
- Add a 2-second isometric squeeze at the top of each repetition to increase time under tension.
- Perform the exercise standing on two low platforms or weight plates to increase the range of motion and the stretch on the hamstrings.
Frequently asked
- What muscles does the dumbbell sumo pull through work?
- The dumbbell sumo pull through primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.
- What equipment do you need for the dumbbell sumo pull through?
- The dumbbell sumo pull through uses dumbbell.
- Is the dumbbell sumo pull through good for beginners?
- The dumbbell sumo pull through is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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