in & Out Jump-Squat

1. Start in a standing position with your feet shoulder-width apart.

2. Drop into a squat position by bending your knees and pushing your hips back and down, as if you are sitting back into a chair. Ensure your chest stays up and your knees do not go past your toes. This is the standard squat form, with your thighs parallel to the ground.

3. Explosively jump up from the bottom of the squat while simultaneously bringing your feet together, landing softly with your feet close to each other.

4. Immediately drop into a squat again with your feet close together. Your thighs should again reach a parallel position to the ground in the squat.

5. Jump up once more and spread your feet back to shoulder-width apart, landing back into the standard squat position.

6. This completes one repetition. Continue the movement by transitioning in and out from the narrow squat to the standard squat position with each jump for the desired number of repetitions.

Remember to maintain proper form throughout the exercise to avoid injury and ensure maximum benefit to the targeted muscle groups. Keep your core engaged, and land gently with each jump to absorb the impact.

---