You don't need to spend hours in the gym to build these muscles either. Simple glute exercises like these can be done in as little as 30 minutes with some dumbbells, a barbell, or kettlebells at home.
But, you do need to train to failure, which means doing the exercise until you can't do it any more by the final repetition. You also have to train the muscles in the lengthened (where the muscle is stretched out) and shortened (where the muscle is contracted) position, says Harriet Harper, a certified personal trainer and strength specialist.
