Upper Legs Exercise · Tire
Tire Flip
Flipping a heavy tire combines a deadlift-like pull with an explosive push, making it one of the more complete full-body strength movements outside of a barbell platform. It builds the kind of raw, functional power that's hard to replicate with isolated machine work, which is why it's a strongman staple. Get the hips low and drive through the legs on the initial pull rather than trying to yank it up with the back.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Tire
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Tire Flip
- Take a shoulder-width stance facing the tire.
- Bend your knees and hinge at your hips, dropping into a squat.
- Reach down and grip the bottom edge of the tire with both hands, fingers pointed toward you.
- Brace your glutes and legs, then drive explosively through them to lift the tire off the ground.
- As the tire tips over, guide it with your upper body strength while keeping control.
- Once it's fully flipped, step back quickly and reset your stance.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the glutes.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Tire Flip to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Tire Flip mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Core.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Tire Flip work?
- The Tire Flip mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Tire Flip?
- You do the Tire Flip with a tire. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Tire Flip?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Tire Flip?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.