Hip Thrust – Dumbbell vs Sled Push

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

Sled Push

Attribute	Hip Thrust – Dumbbell	Sled Push
Primary Muscle	Glutes	Glutes
Secondary Muscles	Hamstrings, Quadriceps	Quadriceps, Hamstrings, Calves
Equipment	Dumbbells	Bodyweight
MET Value	5.5	7
Calories (30 min, 70 kg)	≈ 193 cal	≈ 245 cal
Video Quality	4K	4K
Male & Female	Yes	Male only
Multiple Angles	Yes	Yes

Choose Hip Thrust – Dumbbell when...

Greater range of motion than Sled Push, 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
Lower intensity (MET 5.5), making it easier to recover from and fit into high-volume programs

Full Hip Thrust – Dumbbell guide

Choose Sled Push when...

No equipment needed, so you can do it anywhere, anytime
Perfect for home workouts, travel, or warm-ups when Hip Thrust – Dumbbell isn't available
Builds relative strength and body awareness
Higher calorie burn per minute (MET 7 vs 5.5), better for fat loss phases

Full Sled Push guide

The Verdict

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

Frequently Asked Questions

Is Hip Thrust – Dumbbell better than Sled Push?

Neither is universally better. Hip Thrust – Dumbbell (MET 5.5) and Sled Push (MET 7) serve different purposes. Hip Thrust – Dumbbell uses dumbbells and targets Glutes, while Sled Push uses bodyweight and targets Glutes. Choose based on your goals and available equipment.

Can I replace Hip Thrust – Dumbbell with Sled Push?

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

Which burns more calories, Hip Thrust – Dumbbell or Sled Push?

Sled Push burns approximately 245 cal/30 min vs 193 cal/30 min for Hip Thrust – Dumbbell (based on a 70 kg person).

Build your workouts with Gymkee

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features