As kids we do hopscotch, jump rope, and other endless activities until our mom called our names for dinner. Yet as an adult we forget about all the things that we did as kids to keep us healthy and fit. The minute you omit balance and jump training from your daily life; your muscle aren’t stimulated in this diverse way. The firing patterns in your muscles lack the stimulation to keep you well rounded in our 3 dimensional atmosphere. This variation on the standard jump squat has the ability to fire up your inner thighs and change them at a faster rate then a traditional squat.
START: Stand erect with your feet wider than shoulder width and your toes pointed outward. Extend your arms out to your sides or put your hands on your hips and squat until your thighs are parallel to the floor;
MOVEMENT: Jump up. Make sure you land through your foot: toes down, then arches, then heels. Bend your knees, returning to the bottom position, and repeat immediately. Perform 20-25 reps total before resting.
TIP: This will be a little jump – don’t expect the same height as you can achieve on a standard jump squat (source)