Stand upright, with your hands at your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.
Stand tall with feet hip-width apart. Engage your core. Take a big step forward with right leg. Lower your body until right thigh is parallel to the floor and right shin is vertical. Press into right heel to drive back up to starting position.
Stand with your feet at around shoulder-width apart or even narrower. The feet should generally point forward in line with knees. Narrow stance squats target primarily the quadriceps, glutes, and adductors.
Your jumps should be roughly 1-2 inches off the ground. Keep your toes pointed down slightly on every jump and make sure there is always a slight bend in your knees and that you are landing softly on the balls of your feet every jump.