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Dumbbell Pull Throughs movement is a powerful primer to any lower body training day. It actually targets the glutes in a way that makes them work for you in terms of staying healthy and combating injuries to the hips, knees, and lower back. 10-15 repetitions 4-6 sets will most definitely suffice.

▫️With the weight being held in between your legs, grab the center bar with both hands.

▫️Stand with your feet hip-width part.

▫️Hold the dumbbell in front of your hips so that the dumbbell can effectively go through your legs.

▫️Bend at the waist and sit your hips back until your torso is at a 45-degree angle.

▫️Make sure you take the dumbbell back as far as you can. While doing this, you should feel a strength in your hamstrings and your glutes.

▫️Explosively extend your hips and glute muscles to stand up to the starting position.

▫️Repeat.




Key Information: It's easy on your back and teaches deadlift form. Make sure they are nice controlled repetitions.





Muscles Worked: Glutes and hamstrings.






Enjoy!! 🤗





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