There are many leg exercises for women that are effective in toning your leg muscles, and many of them can be done with or without using leg machines that you see in commercial gyms.

There are many women who don’t perform certain exercises thinking these exercises are designed for men only, or they are dangerous to perform.

The first assumption is not correct because many of the so-called men’s exercises are "women’s exercises" as well. Examples are the weightlifters or Olympic lifting exercises like,

• Romanian Dead lift

• Push press

• Dead lift (with dumbbells or barbell)

• Jump Shrug

• Hang Clean

And one of the best examples is to watch the USA Women's Weight Lifting Team who execute these lifts and more with an impressive performance.

The second assumption has some validity about these exercises being dangerous. But if you don’t know what you are doing or performing things carelessly, then even body weight exercises can be dangerous too.

So make sure you learn how to perform the exercises, and practice with very light weights until you feel better handling more weight or moving faster in executing the exercises.

Leg Exercise for Women

I will provide you with some women’s leg exercises using your own body weight or leg machines if you choose to. Here we go…

Dumbbells Dead Lift

Instructions

• Standing with both feet pointing straight ahead and about a hip-width apart or a little wider,

• Squat** down to grasp each dumbbell, which are placed on the side of each foot

•     Lift dumbbells by using your legs and buttocks (Gluteus Maximus) extending your knees and your hips. And also keep your shoulder blades pinched and not shrugged. 
  

•     Repeat to your desirable number of repetitions. 
  

** Remember when you squat, you want to lower the buttocks down and not the back. It is well known that many women do bend from their waist, and their upper body is parallel to the floor. And,, consequently, they lift mostly with their lower backs and not with their more powerful legs.

Supine Hip Lifts

This leg exercise will involve primarily the buttock and hamstring muscles which are located on the back of your legs.

• Lie down facing upward (supine position)

• Keep your arms and palms facing down

-Place both feet on an elevated object (6 – 14 inches), like a chair, stool, bench, or any safe, sturdy, and level surface to support the bottom of your feet

• Lift up the hips by involving your hamstrings and buttocks, and hold momentarily before you lower your hips and back and then touch the floor.

• Repeat for 12 or 15 repetitions or your prescribed reps.