Hello if you want speed are lower body power then you need to do  weighted lunges I hope you are ready to lose some weight and gain muscle mass by doing weighted lunges. all we will need to do weighted lunges is 10 to 15 pound weights that you can get for about 10 bucks.The exercise will be doing today is called weighted lunges it is easy to do all we need is a little motivation to get started. So lets start the weighted lunges exercise the muscle we are working when we do weighted lunges are the quadriceps the butt and calves muscles so this exercise is great for the lower body.Quadriceps are defined as the large four part extensors muscle at the front of the thigh.Calves the fleshy muscular back part of the human leg between the knee and ankle. Glutesmaximus  any of the three large muscles of each buttock, especially the gluteus maximus, that extends, abduct,and rotate the thighs. Do as many weighted lunges as you can. HOW to do WEIGHTED LUNGES start with weights in both hands stand straight up with the first leg take a lunge forward  bend the leg do the same with the other leg repeat for as many time as you can