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

When to choose Hip Thrust – Dumbbell

Choose Hip Thrust – Dumbbell when you have access to Dumbbells and want a structured exercise for Glutes. Hip Thrust – Dumbbell has a lower MET value (5.5), more accessible for beginners or recovery sessions. It also engages Hamstrings, Quadriceps, offering a more complete movement.

Full Hip Thrust – Dumbbell guide →

When to choose Sled Push

Sled Push requires no equipment, ideal when you don't have access to a gym. With a higher MET value (7 vs 5.5), Sled Push burns more calories per minute. It also engages Quadriceps, Hamstrings, Calves, offering a more complete movement.

Full Sled Push guide →

The Verdict

Both Hip Thrust – Dumbbell and Sled Push effectively target Glutes. They differ in equipment: Hip Thrust – Dumbbell uses dumbbells, while Sled Push uses bodyweight. 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 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 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).

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