Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationOther
Tire Flip
Glutes · Upper Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, facing the tire.
- 2
Bend your knees and hinge at the hips, lowering into a squat position.
- 3
Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you.
- 4
Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground.
- 5
As the tire flips over, use your upper body strength to guide it and maintain control.
- 6
Once the tire is fully flipped, quickly step back and reset your stance.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
Glutes · Upper Legs
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Resistance band
Band Bent Over Hip Extension
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Band Hip Lift
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Beginner5
Resistance band
Band Lying Hip Internal Rotation
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