The hip thrust can be used as a main lift to build strength and a great posterior chain, but also as an assistance exercise to finish up an already taxing lower-body workout.
Since using a dumbbell limits the amount of weight used, focus on maintaining a slower tempo and do more volume. I cue athletes to push the dumbbell toward their knees on the way down to ensure a full range of motion.
This is going to be the best training year ever, only you're so jacked up you can barely go number two without having a troop of Boy Scouts lower you onto the toilet seat. Lifter, heal thyself!
Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.