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Tire Flip

The Tire Flip primarily targets your Quadriceps, with support from Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps

How to perform Tire Flip

  1. Step 1. Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
  2. Step 2. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
  3. Step 3. As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Frequently asked questions

What is the proper technique for a safe tire flip?

Position your feet back from the tire and drive forward at a 45-degree angle rather than pulling straight up. Keep your chest against the tire and use your hips and quads to explosive power the movement.

Which muscle groups are primarily targeted during this exercise?

The tire flip is a full-body movement that primarily targets the quadriceps and glutes during the initial drive. The posterior chain and core provide stability throughout the transition and final push.

What are the most common mistakes to avoid during a tire flip?

Avoid rounding your lower back or trying to curl the tire with your arms, which increases the risk of biceps tears. Ensure you are driving with your legs and maintaining a neutral spine throughout the lift.

How can beginners safely start training the tire flip?

Beginners should start with a lighter tire to master the triple extension of the ankles, knees, and hips. If no light tire is available, deadlifts and power cleans serve as effective foundational movements.

How should I program tire flips into my strength routine?

For power development, perform 3 to 5 sets of 3 to 6 explosive flips with full recovery between sets. For conditioning, utilize timed intervals or higher rep ranges of 10 to 12 flips per set.

Sample sets & reps for Tire Flip

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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