IFBB Pro League Wellness competitor Wynter Addams must focus on superior lower body development if she wants to succeed in competition. The judges in her category focus on the glutes, hamstrings, and quadriceps.
Addams has successfully developed those areas appropriately, as verified by her win at the 2023 T.R.U. Athlete Pro and appearance at the 2023 Wellness Olympia.
Wynter Addams Quad Training
- Barbell Squats
- Single Leg Press
- Leg Extension
- Adductor
- Seated Leg Press
- Bulgarian Split Squat
[Related: How Ashley Kaltwasser Preps for the 2025 IFBB Pro Season]
Addams starts her training with her roots in powerlifting. She squats, working up to a top weight of 120 kilograms for nine reps. She addressed the notion that squats and deadlifts make one’s waist thicker, which is unwanted in bodybuilding:
I don’t find that to be the case. My waist has shrunk to the smallest it’s ever been.
—Wynter Addams
The single-leg press saves energy and allows her mind-muscle connection to more acutely target each leg individually to promote balance and symmetry.
Addams uses leg extensions to detail the quadriceps. She finds them even more effective by bracing to prevent the hip flexors from engaging.
I reduce the weight and isolate other parts of the quads. I hold myself in [the seat], focusing on the movement to have less swing. Really squeeze at the top.
—Wynter Addams
Addams tapped the adductor machine to target her inner thighs, followed by another leg press machine and Bulgarian split squats.
I use really light dumbbells to focus isolation in my quad.
—Wynter Addams
Bulgarian split squats have been shown to minimize the demands on the knee compared to other exercises. (1)
Addams did not compete in the 2024 season but is in prep for the 2025 Pittsburgh Pro, set for May 10, 2025, in Pittsburgh, PA. She has to win a pro show before Sept. 14, 2025, to qualify for the 2025 Wellness Olympia.
More Bodybuilding Content
- Wesley Vissers’ 4 Go-To Ab Exercises
- How Shanique Grant Trains to Move to the Wellness Division
- Chris Bumstead’s Ultimate Bulking Guide
Reference
- Mackey, E. R., & Riemann, B. L. (2021). Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. International journal of exercise science, 14(1), 533–543. https://doi.org/10.70252/CIYT8956
Featured Image: @theecentaur on Instagram
