How to do the Tire Flip
Tire Flip is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using tire, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Tire Flip demonstration · © GymiaFit
Tire Flip at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Core
- Equipment
- Tire
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Tire Flip step by step
- 1Stand with your feet shoulder-width apart, facing the tire.
- 2Bend your knees and hinge at the hips, lowering into a squat position.
- 3Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you.
- 4Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground.
- 5As the tire flips over, use your upper body strength to guide it and maintain control.
- 6Once the tire is fully flipped, quickly step back and reset your stance.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Tire Flip — questions
What muscles does the Tire Flip work?
The Tire Flip primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Core as secondary movers.
What equipment do I need for the Tire Flip?
You need tire. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Tire Flip suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Tire Flip?
Arms Apart Circular Toe Touch (male), Assisted Lying Glutes Stretch, Assisted Lying Gluteus And Piriformis Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Tire Flip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.