Tire Flip

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes tucked slightly under the edge of the tire.
2. Hinge at the hips and sink into a deep squat, keeping your chest pressed firmly against the tire.
3. Wedge your fingers as deep as possible under the tire with a wide, underhand grip.
4. Ensure your back is flat, core is braced, and your weight is on your mid-foot to heels.

How to do it

1. Drive explosively through your legs and hips at a 45-degree angle, extending your ankles, knees, and hips simultaneously.
2. As the tire reaches chest height, quickly transition your hands from an underhand pull to an overhand push (the 'strike').
3. Step forward with one foot to maintain momentum and shove the tire forward with full force until it flips over.
4. Exhale forcefully during the explosive drive and inhale as you reset your position for the next repetition.

Form checklist

• Keep your back flat and chest up; never round your spine to lift the tire.
• Drive with your legs and hips rather than trying to 'curl' the tire with your arms.
• Maintain constant contact between your chest and the tire during the initial lift to maximize leverage.
• Ensure your feet remain stable and do not slip during the explosive drive phase.

Pro tips

• Treat the movement like a diagonal tackle rather than a vertical deadlift to transfer power more efficiently into the tire.
• Focus on a rapid 'knee strike' against the tire as it rises to help pop it upward and facilitate the hand transition.

Make it harder

• Perform the flips for maximum speed over a set distance to increase metabolic demand.
• Add a burpee or a jump over the tire between every flip to turn it into a high-intensity conditioning circuit.

Frequently asked

What muscles does the tire flip work?

The tire flip primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, erector spinae, and lats as secondary muscles.

What equipment do you need for the tire flip?

The tire flip requires no equipment — just your body weight.

Is the tire flip good for beginners?

The tire flip is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps