Exercise guide · Beginner · Compound

Dumbbell Sumo Pull Through: How to Do It & Muscles Worked

The dumbbell sumo pull through is a lower body exercise that targets the glutes, with secondary emphasis on the hamstrings, quadriceps, and core. It involves a wide-stance squat and a hip hinge movement, using a dumbbell for resistance.

Primary muscles
Glutes
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell sumo pull through
Front view: muscles worked by the dumbbell sumo pull through. Primary: glutes. Secondary: hamstrings, abs, quads and obliques.
Back view: muscles worked by the dumbbell sumo pull through. Primary: glutes. Secondary: hamstrings, abs, quads and obliques.
Primary Secondary

How to do the dumbbell sumo pull through

  1. Step 1: Stand with your feet wider than shoulder-width apart, toes pointed outwards.
  2. Step 2: Hold a dumbbell with both hands in front of your body, arms extended.
  3. Step 3: Bend your knees and lower your hips down into a squat position, keeping your back straight.
  4. Step 4: Lower the dumbbell down between your legs, keeping your arms straight.
  5. Step 5: Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
  6. Step 6: Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell sumo pull through by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Sumo Pull Through alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.