10 Best Dumbbell Sumo Pull Through Alternatives for Glute Training
If you can't perform the Dumbbell Sumo Pull Through, choose exercises that preserve the hip-hinge and horizontal glute loading. Effective replacements include dumbbell Romanian deadlifts, barbell hip thrusts, cable pull-throughs, kettlebell swings, and single-leg RDLs. Cue: hinge at the hips with a neutral spine and drive through the heels to maximize glute activation.
Original Exercise: Dumbbell Sumo Pull Through
How to Perform Dumbbell Sumo Pull Through
- 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.
Best Dumbbell Sumo Pull Through Alternatives
1. Band Pull Through
89.2% MatchHow to perform this exercise
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step forward to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
2. Dumbbell Romanian Deadlift
85.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
- Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Deadlift
84.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes pointing forward.
- Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
- Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
- Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
4. Cable Pull Through (with Rope)
83.9% MatchHow to perform this exercise
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Grab the rope attachment with both hands and step forward, creating tension in the cable.
- Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
- Engage your glutes and hamstrings to pull your body back up to the starting position.
- Repeat for the desired number of repetitions.
5. Barbell Glute Bridge Two Legs On Bench (male)
81.7% MatchHow to perform this exercise
- Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
6. Barbell Lying Lifting (on Hip)
81.7% MatchHow to perform this exercise
- Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- Hold the barbell with an overhand grip and position it on your hips.
- Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Stiff Leg Deadlift
81.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
- Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
8. Dumbbell Straight Leg Deadlift
81.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward.
- Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.
- Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Sumo Deadlift
81% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Place a barbell on the ground in front of you, centered between your feet.
- Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
- Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
- As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
10. Dumbbell Single Leg Deadlift With Stepbox Support
80.9% MatchHow to perform this exercise
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Place your left foot on a stepbox or elevated surface behind you.
- Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
- As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
- Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
Why You Might Need a Dumbbell Sumo Pull Through Alternative
You might substitute the Dumbbell Sumo Pull Through because of lower-back pain, groin discomfort from the wide stance, lack of a heavy dumbbell, or preference for a different loading pattern. Replacements let you reduce shear on the lumbar spine (use a hip thrust for safer horizontal loading), shift emphasis from adductors to glute max (single-leg RDL), or maintain constant tension (cable pull-through). Use technique cues such as maintaining a neutral spine, soft knees, and a strong hip snap to direct force into the glutes and hamstrings while protecting the erector spinae and adductors.
How to Choose the Right Substitute
Match the substitute to the movement pattern, available equipment, and your limitation. If you need pure hip extension and peak glute contraction, pick hip thrusts and cue a full lockout with heel drive. For posterior-chain lengthening and hamstring involvement, choose RDLs and hinge with a long spine. If you have space but no heavy load, use kettlebell swings and focus on a powerful hip snap. For unilateral imbalance, use single-leg RDLs and keep a slight knee bend to preserve tension in the glute max and hamstrings. Prioritize exercises that let you progressively overload while keeping a safe lumbar position.
Frequently Asked Questions
What muscles does Dumbbell Sumo Pull Through work?
The exercise primarily targets the gluteus maximus, with significant recruitment of the hamstrings, adductors, and erector spinae. Cue: drive the hips forward against resistance to emphasize glute extension and reduce lumbar shear.
What is the best bodyweight alternative to Dumbbell Sumo Pull Through?
A single-leg glute bridge (or double-leg glute bridge if mobility limits you) is the top bodyweight option because it isolates hip extension. Cue: press through the heel, squeeze the glutes at full extension, and maintain a posterior pelvic tilt to maximize glute activation.
Can I build muscle without doing Dumbbell Sumo Pull Through?
Yes — you can build glute and hamstring mass with other hip-dominant movements like hip thrusts, RDLs, and heavy kettlebell swings. Progress by increasing load, slowing the eccentric phase, or adding unilateral variations to maintain tension and stimulate hypertrophy.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →