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 posts
Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders
Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.
Tip: Increase Growth Hormone by 1700%
All you have to do is perform your reps in a specific way. Here's exactly how.
Tip: How to Do a Full Overhead Press, Pain Free
Four ways to fix your mobility and push heavier weights over your head.
Tip: Build Your Consistency Muscle
There's only one way to be consistent in the gym. And the delicate snowflakes out there don't want to hear it. Here it is anyway.