ok i may get stick for this but there is nothing sexier than a women with tonned legs and glutes (any guys peaking in here will agree!) so here is a great exercise to get you women on the way and help tone (now many will be looking at this thinking 'mine are fine thank you!' lol) well these can make them better
just dont come to my gym and distract me after using these for a while
Start with Moderate weighted dumbell (when getting heavier if grip fails strap them) held at the side of the body
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.