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
Tip: Do Rack Pull-Ups for Bigger Lats
It looks like you're "cheating" but doing your pull-ups this way has several advantages. Take a look.
Dumbbells For Massive Legs
Dumbbells aren't just for upper body lifts. Add variation to your lower body training with these kick-butt dumbbell exercises.
The Best Training Split You've Never Tried
How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.
My, That's A Nice Snatch You Have... 2
In this final installment, I'll cover some of the variations in more detail and I'll also be providing a training cycle that features the snatch as an "anchor" movement.