Weighted

Tire Flip

Muscles worked

Main muscles

Rectus Femoris

Also working

Anconeus
Anterior Deltoid
Biceps Femoris (Long Head)
Erector Spinae
Gastrocnemius (Lateral)
Gluteus Maximus
Pectoralis Major (Lower)
Pronator Teres

What it is

This dynamic, full-body exercise involves lifting and flipping a large tire. It primarily targets your quadriceps, while also powerfully engaging your glutes, hamstrings, and lower back. This compound movement builds explosive power and challenges your entire kinetic chain.

Technique tips

Start with a low grip, chest driving into the tire's base.
Extend through your hips, knees, and ankles for a powerful lift.
As the tire rises to 45 degrees, step forward and adjust your grip.
Drive a knee into the tire to help guide it over.
Push the tire forward aggressively to complete the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.