--- title: Lower Push Variation | BridgeAthletic description: A bodyweight-only Upper Push variation brought to you by BridgeAthletic in collaboration with EXOS. Every Thursday we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  image: https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg) April 03, 2020 By BridgeAthletic # Lower Push Variation | BridgeAthletic Share: - - -   This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is Lower Push. This variation is bodyweight only exercises that you can perform while you train from home. Every Thursday we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  **Variation 1:Lower Squat** **Cue 1:** Stand, wide stance. Back flat, chest up, arms extended in front of body. **Cue 2:** Transition weight to one side. Sink hips, butt back. Knee over ankle. Toes should remain straight ahead **Cue 3:** Drive through heel, return to starting position. Repeat movement for opposite leg. **Cue 4:** Return to starting position. Repeat, alternating legs for prescribed reps.. **Variation 2: Lunge with Rotation** **Cue 1:** Standing. Toes facing forward, feet hip width. Chest up, back flat. **Cue 2:** Step forward. Sink hips, front knee over front ankle. Chest up, back flat. **Cue 3:** Lunge position. Rotate torso toward front knee. Front knee over front ankle. **Cue 4:** Lunge position. Rotate torso back, facing forward. Chest up, back flat. **Variation 3: Step Up - Alternating ** **Cue 1:** Standing directly behind a box, bench or steps. Feet hip width, toes facing forward. Chest up, back flat. **Cue 2:** Lift foot onto box. Drive through heel to lift opposite leg. Bend knee, thigh parallel to floor. Weight should be over mid foot. **Cue 3:** Return elevated leg, then foot to floor. Starting position. Repeat, alternating legs.   To stay on top of the latest research and trends sign up for our monthly newsletter, the PowerUp,  delivered directly to your inbox.  [![https://blog.bridgeathletic.com/sign-up-for-the-powerup](https://no-cache.hubspot.com/cta/default/414934/b432b048-bd03-4aab-b270-4560a271f5ac.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b432b048-bd03-4aab-b270-4560a271f5ac) #### About the Author [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png) At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/ChatGPT%20Image%20Jun%2017%2c%202026%2c%2002_58_05%20PM.png)](https://blog.bridgeathletic.com/education-freedom-pt.-1) June 17, 2026 #### [Education = Freedom: Pt. 1](https://blog.bridgeathletic.com/education-freedom-pt.-1) Education isn't a degree or a credential, it's what happens when coaches commit to getting better... [Read More](https://blog.bridgeathletic.com/education-freedom-pt.-1) [![](https://blog.bridgeathletic.com/hubfs/unracked_year_in_review_banner_v5.png)](https://blog.bridgeathletic.com/unracked-year-in-review) May 22, 2026 #### [UNRACKED - Year in Review](https://blog.bridgeathletic.com/unracked-year-in-review) Across the first year of the UNRACKED conversation series, top coaches from the NFL, Special... 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