Tire Flip
The Tire Flip is a compound exercise that mainly works the glutes & hips, quads, lower back and hamstrings, with help from the back, shoulders and core. No equipment needed: it uses just your bodyweight.
Tire Flip Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Spinal Erectors (erector spinae); Hamstrings
Secondary
Lats (latissimus dorsi); Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the Tire Flip
Stand close to the heavy tire with your feet shoulder-width apart, squat down, and slide your hands underneath the base of the tire with your palms facing up.
Keep your chest up, back flat, and drive through your heels and hips to lift the front of the tire off the ground.
As the tire rises to your chest level, quickly transition your hands to a pushing position and step forward with one knee.
Drive hard with your legs and push forcefully with your arms to flip the tire completely over onto the ground.
Step back or safely reset your footing before preparing to perform the next repetition.
Tire Flip FAQs
What muscles does the Tire Flip work?
The Tire Flip mainly works the glutes & hips, quads, lower back and hamstrings, with help from the back, shoulders and core. The main muscles are the gluteus maximus, quadriceps femoris, erector spinae and hamstrings.
What equipment do you need for the Tire Flip?
None. The Tire Flip is a bodyweight exercise, so you can do it anywhere.
Is the Tire Flip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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