Legs · Dumbbell
Dumbbell Sumo Pull Through
How to do the dumbbell sumo pull through, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand in a wide sumo stance holding a single dumbbell with both hands between your legs. Hinge at the hips and let the dumbbell travel back between your thighs, keeping your back flat, then drive your hips forward and squeeze your glutes to stand tall.
- 1Feel a stretch in your hamstrings and glutes as you hinge back
- 2Squeeze your glutes hard as you drive the hips forward
- 3Keep your back flat and core braced throughout
Common mistakes
- Do not round or arch your lower back
- Avoid turning it into a squat; drive from the hips
- Do not swing the dumbbell with your arms
Muscles worked
The dumbbell sumo pull through mainly works the glutes and hamstrings, with the forearms, lower back, upper abs, and adductors assisting.
- GlutesPrimary
- HamstringsPrimary
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- AdductorsSupport
- QuadsMinor
- CalvesMinor
Kovo programs the dumbbell sumo pull through for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.