Functional Training Equipment

Fire Up Your Glutes with Tire Flipping

Overview

Tire flipping requires totalbody engagement. It is excellent for building muscle, developing strength, and for harnessing your body’s raw power. Traditional workout machines have nothing on the type of movement and stability this will require from your glutes and quads.

Here are some exercises to get you started:

Exercise 1: Single Tire Flip

Level: Beginner/Easy

  1. Start a step or two away from the tire
  2. Stagger your feet or stand with your feet shoulder width apart
  3. From a deep squat, connect your chest to the tire and take a medium to slightly wide grip on the tire where it meets the floor
  4. Use your legs (not your biceps) to drive the tire up to its side
  5. If needed, use your knee to give it a bump and keep its momentum going
  6. Once it’s up on its side, push it back down to the ground
  7. This is 1 rep. Take breaks as needed.

Exercise 2: Flip, Jump in, Repeat

Level: Intermediate/Moderate

  1. Start a step or two away from the tire
  2. Stagger your feet or stand with your feet shoulder width apart
  3. From a deep squat, connect your chest to the tire and take a medium to slightly wide grip on the tire where it meets the floor
  4. Position yourself onto the balls of your feet, and use your legs (not your biceps) to drive the tire up to its side
  5. If needed, use your knee to give it a bump and keep its momentum going
  6. Once it’s up on its side, jump forward into the tire and forward again to jump back out
  7. This is 1 rep. Turn to face the tire and repeat the movement
  8. Take breaks as needed.

Exercise 3: Tug from Push-Up Position

Athlete/Hard/Advanced

  1. Start a step or two away from the tire
  2. Stagger your feet or stand with your feet shoulder width apart
  3. From a deep squat, connect your chest to the tire and take a medium to slightly wide grip on the tire where it meets the floor
  4. Position yourself onto the balls of your feet, and use your legs (not your biceps) to drive the tire up to its side
  5. If needed, use your knee to give it a bump and keep its momentum going
  6. Once it’s up on its side, jump forward into the tire and forward again to jump back out
  7. This is 1 rep. Turn to face the tire and repeat the movement
  8. Take breaks as needed.

Remember to listen to your body and do only as much as you can do with proper form. It is advisable to consult your doctor before attempting a new workout or adding to your fitness routine. Our licensed personal trainers are also happy to help answer your questions, regardless of whether you are a personal training client.