One leg up the ante on the roller thrust hold.
Keep hips level and balanced on the roller, the lifted leg shouldn't drift.
With a foam roller as your upper-back platform and only one foot on the floor, holding the bridge becomes a stability problem as much as a glute one. The working side's glutes keep your hips lifted and level while the roller threatens to shift and the extended leg tries to drag you off line. Held for time, one side at a time, it teaches the glutes to fire and stay fired.
The roller is a narrower, less stable platform, so your whole backside has to work harder just to keep the position still. It turns a simple bridge hold into a control drill, no extra load needed.
The working glute is not holding full extension, and the free leg's weight is pulling that side down. Squeeze the planted-side glute harder, think hips level like a table top, and shorten the hold until you can keep it square.
Start around 15 to 20 seconds per side with hips genuinely level, and build toward 30 to 45. A short square hold beats a long tilted one every time.
