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.
More exercises from Christian that you probably never tried before. Each is terrifically effective and each is guaranteed to make your fellow gym rats assume youre some sort of mad scientist slash exercise physiologist.