Glutes exercise · tire
Tire Flip
The tire flip is a tire exercise that targets the glutes, with the hamstrings, quadriceps and core assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps, core
- Equipment
- Tire
- Body part
- Upper legs
How to do the tire flip
- Stand with your feet shoulder-width apart, facing the tire.
- Bend your knees and hinge at the hips, lowering into a squat position.
- Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you.
- Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground.
- As the tire flips over, use your upper body strength to guide it and maintain control.
- Once the tire is fully flipped, quickly step back and reset your stance.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The hamstrings, quadriceps and core work as secondary muscles. See all glute exercises.
