You probably already know the value of hip thrust variations, but here's how to put them together into a logical progression.

Note that in the video, a small dumbbell is placed on the side of the non-weight bearing leg – the elevated leg – for the one-leg hip thrust. If you're using a light dumbbell, 15 pounds or less, you can place it on either side. However, if you're using a bigger dumbbell, 20 pounds or more, it's best to place the dumbbell on the weight-bearing side.