Hip Thrust – Dumbbell vs Hip Thrust – Machine

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

Hip Thrust – Machine

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

When to choose Hip Thrust – Dumbbell

Choose Hip Thrust – Dumbbell when you have access to Dumbbells and want a structured exercise for Glutes. It also engages Hamstrings, Quadriceps, offering a more complete movement.

Full Hip Thrust – Dumbbell guide →

When to choose Hip Thrust – Machine

Choose Hip Thrust – Machine when you have access to Machine and want a structured exercise for Glutes. It also engages Quadriceps, Hamstrings, Deep Core, Abs, offering a more complete movement.

Full Hip Thrust – Machine guide →

The Verdict

Both Hip Thrust – Dumbbell and Hip Thrust – Machine effectively target Glutes. They differ in equipment: Hip Thrust – Dumbbell uses dumbbells, while Hip Thrust – Machine uses machine. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

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

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

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

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

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

Both burn approximately 193 cal/30 min (based on a 70 kg person), as they share the same MET value of 5.5.

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