A glute bridge hold with feet on a roller is a challenging exercise that targets the glutes, hamstrings, and core muscles. Here's how to perform this exercise:

1. Lie on your back with your knees bent and your feet flat on the ground. Place a foam roller under the balls of your feet and lift your hips up off the ground into a bridge position.

2. Gently draw your feet towards your glutes keeping your hips elevated. Your knees should still be bent at a 90-degree angle.

3. Engage your glutes and core to maintain a straight line from your shoulders to your knees.

4. Hold this position for the specified amount of time. You can hold this position as the primary exercise if you are not able to complete the next step.

5. IF YOU ARE ABLE TO WITHOUT COMPROMISING FORM - Maintain this position with the glues and hams - gently raise a leg up off the roller to focus the full weight on one leg.

Tips:

• Focus on squeezing your glutes and engaging your core to maintain proper form.

• Avoid letting your hips sag or dropping them too low towards the ground.