Tire Flip

Muscles worked

The prime movers are the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.

Because more than one joint is moving, the work does not stay in one place: the calves control the ankle and hold the heel position; the chest adds pushing force at the shoulder; the forearms hold the grip, which is often what gives out first.

The glutes, hamstrings, lower back, shoulders, traps and triceps take a share of the work as well.

Every exercise for:QuadricepsCalvesChestForearmsGlutes

How this movement works

The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.

It is filed under strongman, where the load is deliberately awkward rather than balanced. Most of the difficulty goes on holding on and staying braced.

What you need

These train the quadriceps too, using equipment this one does not:

• Walking, Treadmillmachine
• Weighted Jump Squatbarbell
• All Fours Quad Stretchbody only
• Cable Deadliftscable
• Dumbbell Lungesdumbbell

Difficulty

Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.

Of the 173 quadriceps exercises in this database, 62 are listed at intermediate level.