Tire Flip

The Tire Flip is a intermediate compound movement that activates 10 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.

strongmanintermediateotherpullcompound
Tire Flip - starting position

Starting position

Tire Flip - ending position

Ending position

Muscles Worked

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

The quadriceps handles the primary load during this movement. The calves and chest and forearms and glutes and hamstrings and lower back and shoulders and traps and triceps assist as stabilizers throughout the range of motion.

How to Tire Flip

  1. 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. 2

    To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.

  3. 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.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

All Fours Quad Stretch - starting position

All Fours Quad Stretch

intermediate quadriceps
Alternate Leg Diagonal Bound - starting position

Alternate Leg Diagonal Bound

beginner quadriceps
Backward Drag - starting position

Backward Drag

beginner quadriceps
Barbell Full Squat - starting position

Barbell Full Squat

intermediate quadriceps
Barbell Hack Squat - starting position

Barbell Hack Squat

intermediate quadriceps
Barbell Lunge - starting position

Barbell Lunge

intermediate quadriceps

Frequently Asked Questions

What muscles does the Tire Flip work?

The Tire Flip primarily works the Quadriceps. Secondary muscles include the Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps, which assist during the movement.

Is the Tire Flip good for beginners?

The Tire Flip is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Tire Flip?

You need other to perform the Tire Flip. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS