Glutes · Tire · Advanced

How to do Tire Flip

The tire flip is a full-body, explosive strength exercise that primarily targets the glutes, with significant involvement from the hamstrings, quadriceps, and core. It requires lifting and flipping a heavy tire, demanding power, coordination, and proper technique to perform safely.

Primary muscle: Glutes
Also works: Hamstrings, Quadriceps and Core
Equipment: Tire
Level: Advanced
Category: Legs

How to do Tire Flip, step by step

Stand with your feet shoulder-width apart, facing the tire.
Bend your knees and hinge at the hips, lowering into a squat position.
Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you.
Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground.
As the tire flips over, use your upper body strength to guide it and maintain control.
Once the tire is fully flipped, quickly step back and reset your stance.
Repeat for the desired number of repetitions.

Muscles worked

Tire Flip works your glutes as the main mover, with help from your hamstrings, quadriceps and core.

Track Tire Flip in SPLYT

Tire Flip is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

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