Tire Flip

An intermediate strength exercise for the quads, calves, chest, forearms, glutes, hamstrings, back, shoulders and triceps.

Movement guide

Tire Flip

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads · Calves · Chest · Forearms · Glutes · Hamstrings · Back · Shoulders · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Similar move, beginner grade.

This move

Tire FlipIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Depth jump demonstrated on the 3D figure

3D demoDepth jumpAdvanced · A step

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Chest, Forearms, Glutes, Hamstrings, Back, Shoulders, Triceps.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Box drop landing demonstrated on the 3D figure

3D demoBox drop landingIntermediate · A step

3D demoBox jumpIntermediate · A bench or box

Pistol squat demonstrated on the 3D figure

3D demoPistol squatAdvanced · No equipment

Rear-foot-elevated split squat (Bulgarian split squat) demonstrated on the 3D figure

3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or box

Reverse lunge demonstrated on the 3D figure

3D demoReverse lungeIntermediate · No equipment

Single-leg high box squat demonstrated on the 3D figure

3D demoSingle-leg high box squatIntermediate · A step + A band

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Questions people ask

What muscles does the Tire Flip work?

Mainly the quads, with help from the calves, chest, forearms, glutes, hamstrings, back, shoulders and triceps.

What equipment do I need for the Tire Flip?

Other / check instructions.

Is the Tire Flip good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Tire Flip?

Try the Bodyweight squat. It works similar muscles at a lower grade.

How do I make the Tire Flip harder?

Progress to the Depth jump, or add load, range or slower lowering once your form is solid.