GymPlan AITire Flip
Tire Flip is an intermediate compound strongman that mainly works your quads, with help from your calves, chest, forearms, glutes, hamstrings, lower back, shoulders, traps and triceps.
How to do the tire flip
- 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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialTire Flip alternatives
Exercises that train the same main muscle.
Backward DragOther · Beginner
Car DeadliftOther · Intermediate
Conan's WheelOther · Intermediate
Rickshaw DeadliftOther · Intermediate
Sandbag LoadOther · Beginner
Sled PushOther · BeginnerFAQ
What muscles does the tire flip work?
It mainly works your quads; your calves, chest, forearms, glutes, hamstrings, lower back, shoulders, traps and triceps assist.
How many sets and reps of tire flip should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the tire flip good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.