Hip Thrust – Machine vs Single Leg Dumbbell Hip Thrust

Side-by-side comparison of Hip Thrust – Machine and Single Leg Dumbbell Hip Thrust. See which exercise suits your training goals, equipment, and fitness level.

Hip Thrust – Machine

Single Leg Dumbbell Hip Thrust

Attribute	Hip Thrust – Machine	Single Leg Dumbbell Hip Thrust
Primary Muscle	Glutes	Glutes
Secondary Muscles	Quadriceps, Hamstrings, Deep Core, Abs	Hamstrings, Deep Core, Quadriceps
Equipment	Machine	Dumbbells
MET Value	5.5	6
Calories (30 min, 70 kg)	≈ 193 cal	≈ 210 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

Choose Hip Thrust – Machine when...

More controlled movement path than Single Leg Dumbbell Hip Thrust, reducing injury risk for beginners
Easier to isolate the target muscle without worrying about balance or stabilization
Great for training to failure safely without a spotter
Engages more muscle groups (Quadriceps, Hamstrings, Deep Core, Abs), giving you more training stimulus per set

Full Hip Thrust – Machine guide

Choose Single Leg Dumbbell Hip Thrust when...

Greater range of motion than Hip Thrust – Machine, increasing muscle stretch and activation
Each arm works independently, helping identify and fix strength imbalances between sides
Requires more stabilizer muscle engagement, building functional strength

Full Single Leg Dumbbell Hip Thrust guide

The Verdict

Both exercises effectively target the Glutes. Hip Thrust – Machine (machine) and Single Leg Dumbbell Hip Thrust (dumbbells) are complementary, not competing. Smart coaches program both: use Hip Thrust – Machine for isolation and accessory volume, and Single Leg Dumbbell Hip Thrust for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.

Frequently Asked Questions

Is Hip Thrust – Machine better than Single Leg Dumbbell Hip Thrust?

Neither is universally better. Hip Thrust – Machine (MET 5.5) and Single Leg Dumbbell Hip Thrust (MET 6) serve different purposes. Hip Thrust – Machine uses machine and targets Glutes, while Single Leg Dumbbell Hip Thrust uses dumbbells and targets Glutes. Choose based on your goals and available equipment.

Can I replace Hip Thrust – Machine with Single Leg Dumbbell Hip Thrust?

Yes, both target the Glutes, making them reasonable substitutes. Consider the equipment requirements (Machine vs Dumbbells) and consult a qualified coach before making changes to your program.

Which burns more calories, Hip Thrust – Machine or Single Leg Dumbbell Hip Thrust?

Single Leg Dumbbell Hip Thrust burns approximately 210 cal/30 min vs 193 cal/30 min for Hip Thrust – Machine (based on a 70 kg person).

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