dumbbell sumo pull through

A upper legs exercise targeting the glutes, performed with dumbbell.

dumbbell sumo pull through demonstration
dumbbell sumo pull through — demonstration

Body part

Upper Legs

Equipment

Dumbbell

Target muscles

Glutes

Secondary muscles

Hamstrings, Quadriceps, Core

How to do dumbbell sumo pull through

  1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.

  2. Hold a dumbbell with both hands in front of your body, arms extended.

  3. Bend your knees and lower your hips down into a squat position, keeping your back straight.

  4. Lower the dumbbell down between your legs, keeping your arms straight.

  5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.

  6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.

  7. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Glutes

Secondary

HamstringsQuadricepsCore

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