Depth, tempo, and time below rigidity drive Grant’s decrease physique features.
Final up to date on April 1st, 2025
Two-time Ladies’s Physique Olympia champion (2018-19) Shanique Grant totally embraces change in 2025. Her 2020 retirement was short-lived, as her IFBB Wellness debut is quickly.
Grant started her profession as a Figure competitor earlier than rising into the Physique class. However along with her transfer into Wellness, glute, quad, and hamstring development dictate how she runs her programming. In late March, Grant showcased the workout routines that constructed the legs match for her comeback:
How Shanique Grant Builds Wellness Legs
[Related: The Shoulder Exercises an Elite Trainer Programs for a Champion Bodybuilder]
Stretching & Warmup
A fast spherical of static stretches set the inspiration earlier than extra intense workout routines. Static stretching can enhance range of motion (ROM) and decrease harm dangers, and briefly intervals, it received’t considerably intervene with energy and efficiency. (1) Three 15-rep units on the abductor machine warmed up her glutes for the remainder of the session.
“I prefer to heat up the glutes first,” Grant defined. “Make sure that it’s pumped and prepared after I squat, lunge, and do quad-focused actions.”
Barbell Squats & Bulgarian Cut up Squats
Below the bar, along with her backbone in a impartial place, Grant fired off barbell squats. She bought a really feel for the raise with a warm-up set earlier than including extra plates on both sides.
Grant moved via her full ROM via three working units of six to eight reps. Analysis suggests deeper squats can result in extra hypertrophy than partial ROM squats. (2)
Grant moved slowly via Bulgarian break up squats, paying shut consideration to her mind-muscle connection. Grant attracts on her gymnastic and ballet expertise to help with stability and steadiness.
Leg Extensions & Glute Kickbacks
Regardless of her love-hate relationship with leg extensions, Grant can’t deny their effectiveness. Research have proven they’re a confirmed quad-builder. (3) Grant caught with three units within the 10-12 rep vary.
For 4 units of glute kickbacks, Grant prioritizes sluggish and managed execution. “We heavy and get squeeze,” she shared.
Strolling Lunges & Sumo Squat Finisher
One in every of Grant’s most difficult workout routines is saved for final: strolling lunges. She grabbed 16-kilogram dumbbells, burning her quads with knee flexion reaching about 90 levels. She carried out 10 reps per leg for 3 units.
Foot placement is crucial for Grant’s sumo squat finisher. Her secret to unlocking extra quad development is choosing heavyweight, driving via the heels, and conserving an upright torso for optimum activation. “The final one is the place it is advisable to go to failure, the place you’ll be able to barely get to 10,” she advisable.
Extra Bodybuilding Content material
References
- Chaabene H, Behm DG, Negra Y, Granacher U. Acute Results of Static Stretching on Muscle Energy and Energy: An Try to Make clear Earlier Caveats. Entrance Physiol. 2019;10:1468. Revealed 2019 Nov 29. doi:10.3389/fphys.2019.01468 https://pubmed.ncbi.nlm.nih.gov/31849713/
- Bloomquist Okay, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T. Impact of vary of movement in heavy load squatting on muscle and tendon variations. Eur J Appl Physiol. 2013;113(8):2133-2142. doi:10.1007/s00421-013-2642-7 https://pubmed.ncbi.nlm.nih.gov/23604798/
- Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Garbisu-Hualde A, Santos-Concejero J. The position of train choice in regional Muscle Hypertrophy: A randomized managed trial. J Sports activities Sci. 2021;39(20):2298-2304. doi:10.1080/02640414.2021.1929736 https://pubmed.ncbi.nlm.nih.gov/34743671/
Featured picture: @therealfitnessbeauty on Instagram