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.

Related:  The Flat Butt Fix

Related:  Bigger, Better Glutes