Shanique Grant’s 3 Rules for Quad Training

Intensity, tempo, and time under tension drive Grant’s lower body gains.

Last updated on April 1st, 2025

Two-time Women’s Physique Olympia champion (2018-19) Shanique Grant fully embraces change in 2025. Her 2020 retirement was short-lived, as her IFBB Wellness debut is soon. 

Grant began her career as a Figure competitor before growing into the Physique class. But with her move into Wellness, glute, quad, and hamstring growth dictate how she runs her programming. In late March, Grant showcased the exercises that built the legs fit for her comeback:

How Shanique Grant Builds Wellness Legs 

[Related: The Shoulder Exercises an Elite Trainer Programs for a Champion Bodybuilder] 

Stretching & Warmup 

A quick round of static stretches set the foundation before more intense exercises. Static stretching can improve range of motion (ROM) and minimize injury risks, and in short intervals, it won’t significantly interfere with power and performance. (1) Three 15-rep sets on the abductor machine warmed up her glutes for the rest of the session.

“I like to warm up the glutes first,” Grant explained. “Make sure it is pumped and ready when I squat, lunge, and do quad-focused movements.” 

Barbell Squats & Bulgarian Split Squats 

Under the bar, with her spine in a neutral position, Grant fired off barbell squats. She got a feel for the lift with a warm-up set before adding more plates on each side.

Grant moved through her full ROM through three working sets of six to eight reps. Research suggests deeper squats can lead to more hypertrophy than partial ROM squats. (2) 

Grant moved slowly through Bulgarian split squats, paying close attention to her mind-muscle connection. Grant draws on her gymnastic and ballet experience to assist with stability and balance. 

Leg Extensions & Glute Kickbacks 

Despite her love-hate relationship with leg extensions, Grant can’t deny their effectiveness. Studies have shown they’re a proven quad-builder. (3) Grant stuck with three sets in the 10-12 rep range.

For four sets of glute kickbacks, Grant prioritizes slow and controlled execution. “We heavy and get a good squeeze,” she shared. 

Walking Lunges & Sumo Squat Finisher 

One of Grant’s most challenging exercises is saved for last: walking lunges. She grabbed 16-kilogram dumbbells, burning her quads with knee flexion reaching about 90 degrees. She performed 10 reps per leg for three sets.

Foot placement is critical for Grant’s sumo squat finisher. Her secret to unlocking more quad growth is picking heavyweight, driving through the heels, and keeping an upright torso for maximum activation. “The last one is where you need to go to failure, where you can barely get to 10,” she recommended.

More Bodybuilding Content

References 

1. Chaabene H, Behm DG, Negra Y, Granacher U. Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Front Physiol. 2019;10:1468. Published 2019 Nov 29. doi:10.3389/fphys.2019.01468 https://pubmed.ncbi.nlm.nih.gov/31849713/
2. Bloomquist K, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T. Effect of range of motion in heavy load squatting on muscle and tendon adaptations. Eur J Appl Physiol. 2013;113(8):2133-2142. doi:10.1007/s00421-013-2642-7 https://pubmed.ncbi.nlm.nih.gov/23604798/
3. Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Garbisu-Hualde A, Santos-Concejero J. The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial. J Sports Sci. 2021;39(20):2298-2304. doi:10.1080/02640414.2021.1929736 https://pubmed.ncbi.nlm.nih.gov/34743671/

Featured image: @therealfitnessbeauty on Instagram