Tire Flip
Chasing muscle you built on purpose? Tire Flip uses straightforward equipment demands to get there.
How to do Tire Flip
- 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.
Tire Flip Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Stop the set at the last rep that still looks like the first.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change one variable a week and let the rest stay put.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Common Tire Flip Mistakes
Letting the return phase happen on its own
Control the way back with the same effort you spend on the way out.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Tire Flip
Swap Tire Flip For
Tire Flip — Frequently Asked Questions
How do you do the Tire Flip?
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. Use tire and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Tire Flip work?
The Tire Flip primarily targets the glutes. It is classified as a legs exercise and is performed with tire.
How many sets and reps of the Tire Flip should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Tire Flip good for beginners?
Not usually. The Tire Flip is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Tire Flip?
Try the Smith Low Bar Squat, Band Pull Through or the Barbell One Arm Side Deadlift. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
