Tire Flip

glutesupper legstire

Matutunan kung paano gawin ang Tire Flip nang may tamang form at technique. Ang tire exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Quadriceps, Core.

Tire Flip exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Tire Flip

Sundin ang mga hakbang na ito para maisagawa ang Tire Flip nang may tamang form:

  1. 1Tumayo na may parehong paa nakabukas nang shoulder-width, nakaharap sa gulong.
  2. 2Yumuko ang mga tuhod at mag-hinge sa balakang, bumaba sa squat na posisyon.
  3. 3Abutin pababa at hawakan ang ilalim na gilid ng gulong gamit ang magkabilang kamay, nakaharap ang mga daliri sa iyo.
  4. 4I-engage ang glutes at mga muscle ng binti, at marahas na itulak sa pamamagitan ng mga binti para itaas ang gulong mula sa lupa.
  5. 5Habang bumubuklat ang gulong, gamitin ang lakas ng upper body para gabayan ito at mapanatili ang kontrol.
  6. 6Kapag fully nabuklat na ang gulong, mabilis na humakbang palikod at i-reset ang posisyon.
  7. 7Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Tire Flip

Primary

glutes

Secondary

hamstringsquadricepscore

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

dumbbell contralateral forward lunge exercise demonstration na nagpapakita ng tamang form

dumbbell contralateral forward lunge

glutesdumbbell
band stiff leg deadlift exercise demonstration na nagpapakita ng tamang form

band stiff leg deadlift

glutesband
kettlebell goblet squat exercise demonstration na nagpapakita ng tamang form

kettlebell goblet squat

gluteskettlebell
arms apart circular toe touch exercise demonstration na nagpapakita ng tamang form

arms apart circular toe touch

glutesbody weight
dumbbell straight leg deadlift exercise demonstration na nagpapakita ng tamang form

dumbbell straight leg deadlift

glutesdumbbell
band step-up exercise demonstration na nagpapakita ng tamang form

band step-up

glutesband

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Tire Flip?

Ang Tire Flip ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Quadriceps, Core. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Tire Flip?

Ang Tire Flip ay nangangailangan ng tire. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Tire Flip nang may tamang form?

Simulan sa pamamagitan ng Tumayo na may parehong paa nakabukas nang shoulder-width, nakaharap sa gulong. Yumuko ang mga tuhod at mag-hinge sa balakang, bumaba sa squat na posisyon. Abutin pababa at hawakan ang ilalim na gilid ng gulong gamit ang magkabilang kamay, nakaharap ang mga daliri sa iyo. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Tire Flip sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS