Tire Flip
Explosive full-body movement flipping a heavy tire end over end to build power, strength, and conditioning; targets legs, back, and core for functional athleticism.
About Exercise
Equipment
Tire
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Hamstrings, Lower Back
Secondary Muscles
Abs, Forearms, Chest, Shoulders, Biceps, Triceps
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Large
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
8/10Erector Spinae
Lats
7/10Traps
6/10Upper Traps
Calves
6/10Abs
5/10Rectus Abdominis
Forearms
5/10Flexors
Chest
4/10Shoulders
4/10Anterior Delts
Biceps
3/10Triceps
3/10Programming
Typical Rep Range
1-10 reps
Rest Between Sets
60-120 seconds • Shorter for conditioning sets
How to Perform
Position feet wide outside tire, squat down with flat back, chest against tire, grip bottom treads underhand with arms extended.
- Drive through heels to extend ankles, knees, and hips explosively, pushing tire upward at 45 degrees.
- Keep core braced and spine neutral as tire rises to hip height.
- Drive knee into tire base if needed to propel it vertical.
- Quickly transition hands to overhand grip on top or side.
- Step forward and push tire aggressively to flip it over.
- Walk to other side and reset stance for next rep.
Coaching Tips
Form Cues
- Drive with legs
- Brace core tight
- Neutral spine always
- Grip treads firmly
- Explode through hips
- Push away aggressively
Breathing
Inhale deeply to brace core in setup; exhale forcefully during drive and push phases.
Tempo
0-0-1
Range of Motion
Lift tire from ground to vertical at hip-stomach level, then push fully over to land flat; avoid rounding back beyond neutral spine.
Safety
Safety Notes
- Avoid if acute back pain or injury
- Use legs to prevent bicep strain
- Clear space to prevent collisions
- Start with lighter tire for form
- Warm up hips and back thoroughly
- Wear gloves for grip safety
Spotting
Spotter assists by supporting tire base during lift for heavy loads; guide flip if needed, but prioritize safeties or lighter tire for solo.
Common Mistakes
- Rounding back during lift
- Pulling with arms only
- Fingers between treads
- Losing core brace
- Incomplete triple extension
- Uncontrolled tire drop
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent bicep strain
Flexibility Needed
- Adequate hip flexion and ankle dorsiflexion
- Shoulder flexion for gripping
Build Up First
- Mastery of hip hinge and deadlift form
- Basic lower body strength from squats or deadlifts
Also known as
Strongman Tire Flip, Tire Flipping
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Tiger Pose
Bodyweight
Lower Back
Fire Hydrant
Bodyweight
Glutes
Tree Pose
Bodyweight
Glutes
TRX Three-Way Row
Rings
Lats
Three-Step Heisman
Bodyweight
Quads, Glutes
Treadmill Run
Others
Quads
Fire Hydrant Circle
Bodyweight
Glutes
Treadmill Walk
Others
Hamstrings, Quads
Mini Loop Band Fire Hydrant
Loop Bands
Glutes
Dumbbell Fire Hydrant Circle
Dumbbells
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
