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Take This 27-Day Summer Butt And Thighs Challenge

Learn how to do a proper squat — a staple of any effective workout routine — and build the fitness to do 100 in a single day.

Sally Tamarkin / Alice Mongkongllite / BuzzFeed

The squat is a trainer's favorite because it works your glutes, quads, hamstrings, hips, and even your abs.

At the end of this challenge you'll be able to do 100 of them. Hello, stronger quads, killer glutes, hammies that know the meaning of hard work, and a more stable core!

The plan starts with 10 squats on day one. Each day you'll do five more than you did the day before.

Sally Tamarkin / Alice Mongkongllite / BuzzFeed

Every six days you take a day of complete rest (no squats!) and then start back up where you left off. Easy.

Master the technique with the tips below from personal trainer Rob Sulaver, C.S.C.S., and founder of Bandana Training in New York City.

Here's your daily squat schedule:

Alice Mongkongllite / BuzzFeed

Here's what you need to know to master the movement:

Sally Tamarkin / Alice Mongkongllite / BuzzFeed

A few more things to know:

• New to squatting? Sulaver recommends squatting onto a chair until you're comfortable with the movement and can deepen the squat. When you're ready, move on to the bodyweight squats you see demo'd above.

• Need more of a challenge? If you can already do lots of bodyweight squats with ease, start incorporating a dumbbell and perform goblet squats like the one you see here.

• As the number of reps increases, break your daily total into manageable sets. Remember that good form is important for getting results and not getting injured. Take a break before your form starts to suffer.

• As always, be sure to check with your doctor before starting any new exercise routine.

Now go and drop it like it's hot!

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