Hip Thrust – Machine vs Sled Push

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

Sled Push

Attribute	Hip Thrust – Machine	Sled Push
Primary Muscle	Glutes	Glutes
Secondary Muscles	Quadriceps, Hamstrings, Deep Core, Abs	Quadriceps, Hamstrings, Calves
Equipment	Machine	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 – Machine when...

More controlled movement path than Sled Push, 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
Lower intensity (MET 5.5), making it easier to recover from and fit into high-volume programs

Full Hip Thrust – Machine 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 – Machine 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 – Machine (machine) and Sled Push (bodyweight) are complementary, not competing. Smart coaches program both: use Hip Thrust – Machine 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 – Machine better than Sled Push?

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

Can I replace Hip Thrust – Machine with Sled Push?

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

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

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

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