How to do a Tire Flip
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Tire
Workouts with Tire Flip
Target muscles worked
Instructions for Proper Form
Tire Flip is a compound, explosive exercise that targets a wide range of muscle groups including the glutes, hamstrings, back, shoulders, and arms. This exercise is great for building strength, power, and coordination. The large, awkward shape of the tire adds instability to the movement, making it more challenging than more conventional forms of strength training such as deadlifts or squats.
- Stand upright about a foot away from the tire.
- Lean slightly forward as you hinge at the hips and flex your knees to grip the bottom tire tread keeping your arms extended and back straight.
- Extend your hips and knees to lift the tire to about 45 degrees from the ground before flexing your right knee underneath the tire.
- Quickly readjust your grip so that your palms are facing up underneath the tire before pushing through your palms to flip the tire upside down.
Weight & 1 Rep Max Calculator
Average Tire Flip standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps50lbs1 Rep Max65lbs
- intermediate8reps60lbs75lbs
- advanced8reps70lbs90lbs
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Alternatives & Variations to Tire Flip
1. Leg Extension
99.4 mSCORESWAPPED 181 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
2. Leg Press
99.7 mSCORESWAPPED 101 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
3. Dumbbell Squat
94.1 mSCORESWAPPED 99 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
4. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 78 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
5. Air Squats
92.1 mSCORESWAPPED 74 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
6. Dumbbell Lunge
97.6 mSCORESWAPPED 71 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
7. Hack Squat
90.1 mSCORESWAPPED 67 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
8. Dumbbell Sumo Squat
81 mSCORESWAPPED 64 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.