Legs · Sled
Tire Flip
How to do the tire flip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Sled
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand facing a large tire with your feet shoulder-width apart. Squat down and place your hands under the edge of the tire, keeping your chest up and back flat. Drive through your legs and hips to lift the tire off the ground. As it reaches waist height, step forward and push the tire over by extending your arms. Reset your stance and repeat the sequence for the prescribed reps.
- 1Feel your legs, hips, and back powering the flip of the tire
- 2Keep your chest up and drive through your legs to lift
- 3Use your arms to guide and push the tire over at the end
Common mistakes
- Avoid lifting with a rounded back; maintain a neutral spine
- Don't try to curl the tire; use your legs and hips
- Avoid letting the tire fall uncontrolled; stay with it until it lands
Muscles worked
The tire flip mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the tire flip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.