IFBB Pro Shanique Grant, a two-time Women’s Physique Olympia champion (2018-19), retired from competition in 2020. In 2025, she’s making a bold comeback in the Wellness division — a category that didn’t exist during her reign as Ms. Physique Olympia.
This isn’t Grant’s first competitive transition; she began in the Figure division before moving to Women’s Physique. Her new challenge requires a reshaping of her physique to meet the requirements of the Wellness division, which doesn’t need as much conditioning and definition but demands more size and development in the legs and glutes.
In mid-March 2025, Grant shared her leg training strategies and preparation for the Wellness division.
I am IFBB Pro Shanique Grant. I’m making a comeback to the stage in a different division.
—Shanique Grant
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Grant’s Pre-Workouts & Intra-Workouts
Grant fuels workouts with Granite Vaso Blast Stim-Free, a pre-workout she counts among her favorites. “I do two scoops because it doesn’t give me those jittery feelings,” she said. Taking pre-workout supplements shortly before exercising can effectively delay fatigue and enhance workout performance. (1)
EAAs benefit any training. They help hydration and energy levels throughout the day. Grant’s go-to intra-workout mix includes a scoop of EAAs and two scoops of creatine monohydrate for optimal results.
Even after consuming a carb-heavy meal, Grant often needs 50 grams of liquid carbs to sustain her energy during workouts.
I don’t feel any hunger, which is the best feeling. I am good as soon as I have one sip [of intra-workout].
—Shanique Grant
Grant’s Leg Day
Grant’s leg day begins with stretches and mobility exercises to warm up. Research indicates that proper warm-ups before intense exercises can enhance overall performance. (2)
- Seated Leg Abductor
- Hip Thrust
- Kneeling Cable Donkey Kick
- Standing Abductor
- Seated Leg Curl
- Isolated Hamstring Curl
Seated Leg Abductor & Hip Thrust
Grant always starts her workout on the seated leg abductor machine, which she calls “the glute builder.” She appreciates the machine’s angle, which compels her to engage her glutes.
She elevates her feet while using the hip thrust machine to isolate her glutes. Grant positions her feet slightly wider and focuses on slow, controlled eccentrics. This increases time under tension, promoting muscle hypertrophy.
Kneeling Cable Donkey Kick & Standing Abductor
While Grant recognizes the popularity of standing cable kickbacks, she prefers the kneeling variation, finding cable donkey kicks more effective and enjoyable.
This has been a game changer because it hits my glutes much better. Everyone’s different; this works for me.
—Shanique Grant
Grant trains standing abductors unilaterally, enhancing mind-muscle connection. Supporting herself on a cable machine, Grant places a weight plate against the side of her leg and completes several reps targeting her glutes and abductors.
Seated Leg Curl & Isolated Hamstring Curl
Grant prefers seated leg curls to target hamstrings. It enables a more effective contraction than a lying leg curl. When setting the machine, Grant ensures the pad is positioned high to maximize her range of motion.
During each rep, Grant squeezes through concentrics, holding for about two seconds while slowly lowering the weight during eccentrics. She typically performs 15 reps per set, completing four sets total.
Grant passion for isolating specific muscle groups during workouts is apparent — each movement is intentional and precise. When performing seated leg curls, Grant positions her calves against the outer pad aiming for a deep contraction. She completed 12 unilateral hamstring curls to close her session.
How Wellness Training Differs from Women’s Physique
Grant’s upper body has decreased significantly. Her current focus on lower body workouts involves she four lower-body sessions per week. The intensity of leg training in the Wellness division is significantly more challenging compared to what Grant experienced in Women’s Physique.
It’s very humbling, but it’s also extremely rewarding.
—Shanique Grant
Grant’s Wellness training is highly specific and designed to emphasize every detail of her legs. The regimen involves significant time under tension — a challenge she genuinely enjoys.
It brings out the definition of my legs and glutes. I need that mind-muscle connection that much more than when I was training in Women’s Physique.
—Shanique Grant
Grant advised aspiring bodybuilders to prioritize finding the right coach — someone genuinely invested in their success, longevity in the sport, and ability to shine on stage. Surround yourself with a supportive and positive circle.
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References
- Panayi, S., & Galbraith, A. (2022). Acute Ingestion of a Commercially Available Pre-workout Supplement Improves Anaerobic Power Output and Reduces Muscular Fatigue. International journal of exercise science, 15(6), 455–472. https://doi.org/10.70252/NVMJ5392
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Featured image: @TheRealFitnessBeauty on Instagram
