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.
Women get curves by building muscle. They show those curves by losing body fat. Why then are they doing everything to make both those things so damn hard?
When do you do low reps and heavy weight? What about higher reps and light weight? Read this and finally feel good about writing your own training programs.