Vertical Jump Lunge Begin facing the ladder vertically. Stand tall with your feet hip-width apart. Step out to the side with your lead leg while simultaneously landing in the first box with your following leg. Bend your knee and push your hips back, then return to the starting position and repeat the movement with the alternate leg landing opposite the ladder and your initial lead leg landing in the second box. Alternate moving forward. Keep your abs tight to give your back support, face front. The alternating side lunge targets your glutes, quads, hamstrings and inner thighs, and helps strengthen your core, calves, and outer thighs. This exercise improves dynamic balance and agility and increases performance and flexibility.