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Upper Legs Exercise · Tire

Tire Flip exercise animation

Tire Flip

Category
Upper Legs
Equipment
Tire
Target
Glutes

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.

How to Do the Tire Flip

  1. Take a shoulder-width stance facing the tire.
  2. Bend your knees and hinge at your hips, dropping into a squat.
  3. Reach down and grip the bottom edge of the tire with both hands, fingers pointed toward you.
  4. Brace your glutes and legs, then drive explosively through them to lift the tire off the ground.
  5. As the tire tips over, guide it with your upper body strength while keeping control.
  6. Once it's fully flipped, step back quickly and reset your stance.
  7. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the glutes.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Tire Flip primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have tire? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Tire Flip work?
The Tire Flip primarily targets the glutes, with the hamstrings and quadriceps, core assisting.
What equipment do I need for the Tire Flip?
The Tire Flip is done with a tire.
What's a good alternative to the Tire Flip?
If you don't have access to a tire, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.