10 Best Dumbbell Sumo Pull Through Alternatives for Glute Training

The Dumbbell Sumo Pull Through is done standing with dumbbells. Ranked closest by our scoring: the Kettlebell Swing, the Band Pull Through and the Trap Bar Deadlift.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Sumo Pull Through

Dumbbell Sumo Pull ThroughPlay demonstration
Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Core

How to perform 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.
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Ranked Dumbbell Sumo Pull Through Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Sumo Pull Through on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kettlebell SwingPlay demonstration

    1. Kettlebell Swing

    91% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
    2. Hold the kettlebell with both hands in front of your body, arms extended.
    3. Bend your knees slightly and hinge at the hips, pushing your butt back.
    4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
    5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
    6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: free weights, the same as the Dumbbell Sumo Pull Through
    • Body position: standing, the same as the Dumbbell Sumo Pull Through
  2. Band Pull ThroughPlay demonstration

    2. Band Pull Through

    89% match
    • Glutes
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the glutes.

    How to perform this exercise
    1. Attach a resistance band to a sturdy anchor point at ground level.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step forward to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
    5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    6. Drive your hips forward and squeeze your glutes to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: pull-through hinge, the same as the Dumbbell Sumo Pull Through
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Dumbbell Sumo Pull Through
  3. Trap Bar DeadliftPlay demonstration

    3. Trap Bar Deadlift

    89% match
    • Glutes
    • Trap-bar
    • Intermediate
    • Compound

    A good swap when you have a trap bar to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
    2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
    3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
    4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
    5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: free weights, the same as the Dumbbell Sumo Pull Through
    • Body position: standing, the same as the Dumbbell Sumo Pull Through
  4. Dumbbell Romanian DeadliftPlay demonstration

    4. Dumbbell Romanian Deadlift

    85% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. 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.
    3. 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.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: free weights, the same as the Dumbbell Sumo Pull Through
    • Body position: standing, the same as the Dumbbell Sumo Pull Through
  5. Pull Through

    5. Pull Through

    85% match
    • Glutes
    • Cable
    • Intermediate
    • Compound

    A good swap when you have a cable machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
    2. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-through hinge, the same as the Dumbbell Sumo Pull Through
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Dumbbell Sumo Pull Through
  6. Dumbbell DeadliftPlay demonstration

    6. Dumbbell Deadlift

    84% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
    3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
    4. Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: free weights, the same as the Dumbbell Sumo Pull Through
    • Body position: standing, the same as the Dumbbell Sumo Pull Through
  7. Cable Pull Through (With Rope)Play demonstration

    7. Cable Pull Through (With Rope)

    84% match
    • Glutes
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing away from the cable machine with your feet shoulder-width apart.
    2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
    3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
    4. Engage your glutes and hamstrings to pull your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-through hinge, the same as the Dumbbell Sumo Pull Through
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Dumbbell Sumo Pull Through
    • Balance: easier to stay steady on than the Dumbbell Sumo Pull Through
  8. Barbell Glute Bridge Two Legs On BenchPlay demonstration

    8. Barbell Glute Bridge Two Legs On Bench

    82% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. Place a barbell across your hips, holding it securely with both hands.
    3. 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.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: free weights, the same as the Dumbbell Sumo Pull Through
    • Body position: lying on your back, not standing
  9. Barbell Lying Lifting (On Hip)Play demonstration

    9. Barbell Lying Lifting (On Hip)

    82% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
    2. Hold the barbell with an overhand grip and position it on your hips.
    3. Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: free weights, the same as the Dumbbell Sumo Pull Through
    • Body position: lying on your back, not standing
  10. Dumbbell Stiff Leg DeadliftPlay demonstration

    10. Dumbbell Stiff Leg Deadlift

    81% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. 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.
    3. 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.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Dumbbell Sumo Pull Through
    • Equipment: free weights, the same as the Dumbbell Sumo Pull Through
    • Body position: standing, the same as the Dumbbell Sumo Pull Through

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 Dumbbell Sumo Pull Through 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.

Dumbbell Sumo Pull Through FAQ

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.

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology