dumbbell sumo pull through
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.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
hamstringsquadricepscore
Instructions
- Stand with your feet wider than shoulder-width apart, toes pointed outwards.
- Hold a dumbbell with both hands in front of your body, arms extended.
- Bend your knees and lower your hips down into a squat position, keeping your back straight.
- Lower the dumbbell down between your legs, keeping your arms straight.
- Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
- Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
- Repeat for the desired number of repetitions.
