Quick Answer
Tire Flip is a advanced strongman exercise that targets your quadriceps, glutes, lower back and upper back. It uses a other. Squat before tire, chest against it.
Video Tutorial
How to Perform the Tire Flip
- 1
Squat before tire, chest against it.
- 2
Grip under tire tread.
- 3
Drive legs, lift tire edge up.
- 4
As tire reaches ~45 deg, drive knee into it.
- 5
Quickly switch grip to top.
- 6
Push tire forward to complete flip.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Tire Flip isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Romanian Deadlift
Hamstrings, Glutes • Barbell
Bench Hyperextension
Lower Back, Glutes • Body Only
Kettlebell Clean
Shoulders, Glutes, Hamstrings • Kettlebells
Single-Arm Kettlebell Swing
Hamstrings, Glutes • Kettlebells
Frequently Asked Questions
What muscles does the Tire Flip work?
The Tire Flip primarily works your quadriceps, glutes, lower back and upper back. Secondary muscles include the calves, chest, forearms, hamstrings, shoulders, traps, triceps and core.
What equipment do I need for the Tire Flip?
The Tire Flip needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Tire Flip suitable for beginners?
The Tire Flip is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Tire Flip should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Tire Flip every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, glutes, lower back and upper back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.