Đẩy hông với tạ tay vs Đẩy xe trượt

Side-by-side comparison of Đẩy hông với tạ tay and Đẩy xe trượt. See which exercise suits your training goals, equipment, and fitness level.

Đẩy xe trượt

Attribute	Đẩy hông với tạ tay	Đẩy xe trượt
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 Đẩy hông với tạ tay

Choose Đẩy hông với tạ tay when you have access to Dumbbells and want a structured exercise for Glutes. Đẩy hông với tạ tay 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 Đẩy hông với tạ tay guide →

When to choose Đẩy xe trượt

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

Full Đẩy xe trượt guide →

The Verdict

Both Đẩy hông với tạ tay and Đẩy xe trượt effectively target Glutes. They differ in equipment: Đẩy hông với tạ tay uses dumbbells, while Đẩy xe trượt uses bodyweight. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Đẩy hông với tạ tay better than Đẩy xe trượt?

Neither is universally better. Đẩy hông với tạ tay (MET 5.5) and Đẩy xe trượt (MET 7) serve different purposes. Đẩy hông với tạ tay uses dumbbells and targets Glutes, while Đẩy xe trượt uses bodyweight and targets Glutes. Choose based on your goals and available equipment.

Can I replace Đẩy hông với tạ tay with Đẩy xe trượt?

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, Đẩy hông với tạ tay or Đẩy xe trượt?

Đẩy xe trượt burns approximately 245 cal/30 min vs 193 cal/30 min for Đẩy hông với tạ tay (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