Tire Flip
Learn how to do the Tire Flip with proper form and technique. This tire exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Core.
How to Do the Tire Flip
Follow these steps to perform the Tire Flip with correct form:
- 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.
Tire Flip Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- tire
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Tire Flip?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Tire Flip work?
The Tire Flip primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps, Core. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Tire Flip?
The Tire Flip requires tire. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Tire Flip with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Tire Flip?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Tire Flip?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Tire Flip best for?
The Tire Flip fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
Track Tire Flip in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS