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.
The purpose of this column is tri-fold. Purpose number one is as a "refresher course" for seasoned lifters. Sure, deep down, you may know this stuff, but it's been so long since you first read about it that you've forgotten the rationale behind the subject matter.