Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Tire
Tyre Flip
Tyre Flip is an intermediate compound strength exercise that works the glutes (upper legs), with the lower back, chest and triceps assisting. It needs a tire. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Tire
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes
- Quadriceps
- Hamstrings
Secondary muscles
- Lower Back
- Chest
- Triceps
- Forearms
How to do Tyre Flip
- Squat down in front of a large tyre and grip under its edge with your chest close to it.
- Drive through your legs and hips to lift the tyre.
- As it rises, step forward and push it over with your hands or knee.
- Reset and repeat.
Form tips
- Lift with your legs, not your back.
- Keep your arms straight during the initial lift.
Tyre Flip alternatives
More glutes exercises
Tyre Flip FAQ
What muscles does Tyre Flip work?
Tyre Flip mainly works the glutes in the upper legs. The lower back, chest, triceps and forearms work as secondary muscles.
What equipment do you need for Tyre Flip?
You need a tire.
How many sets and reps of Tyre Flip should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Tyre Flip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Tyre Flip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Tyre Flip?
Other exercises for the glutes include Barbell Curtsy Lunges, Kettlebell Hip Thrusts With Bench, Curtsy Lunges Resistance Band and Dumbbell Glute Bridge.
For developers
Use Tyre Flip in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_IRCG6V" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_IRCG6V", "name": "Tyre Flip", "model": "male", "counterpartId": "ex_W2MD32", "target": "Glutes", "equipment": "Tire", "media": { "mp4": "https://…/ex_IRCG6V/mp4-720.mp4?…", "poster": "https://…/ex_IRCG6V/poster.jpg?…" } }