Tire Workouts: What You Need to Know Before Starting

Gone are the days when workouts were confined to the same old conventional gym machines and free weights.

Originally popularized in strongman and strongwoman contests, tires have become a common piece of equipment in well-stocked gyms worldwide.

They offer a distinctive form of strength and conditioning training that transfers effectively to many sports and functional tasks.

This guide outlines the top tire movements, the primary muscles they engage, and a sample tire circuit to help you begin.

Selecting a tire size

The secret to effective tire training is picking a tire with an appropriate size and mass for your current strength and proficiency, while also minimizing injury risk.

Begin with a smaller, lighter tire and progress to larger, heavier ones as your strength and technique improve. As a general recommendation, women might start with tires in the 100–200 pound (45–90 kg) range, while men often begin with tires around 200–300 pounds (90–135 kg).

A simple guideline is that you should be able to perform 2–5 consistent repetitions of the movements listed below. If you can’t, the tire is likely too heavy.

How much does the average tire weigh?

Estimating tire weight isn’t an exact process, but there are typical averages based on size (1, 2).

Weighing a large tire can be difficult because placing a tractor tire on a scale is often impractical. One workaround is to drive the tire on a truck to a public weigh station (CAT scale), weigh the truck with the tire, then subtract the truck’s weight to estimate the tire’s mass.

Some purpose-built tires let you add or remove plates, which makes adjusting resistance simpler.

Summary: Tire weights can be imprecise and frequently estimated. Choose a tire that allows you to complete at least 2–5 reps reliably.

Where to find tires

Where you can source tires depends on your location.

In rural regions, old agricultural tires are often easier to locate and are typically the most economical option.

Check local classified listings online for used tires, since new large tires can be costly.

While car tires may be useful for some drills, a slightly bigger tire is preferable for most movements, especially as your strength grows.

Luckily, many gyms now have outdoor or indoor turf areas that include tires for members to use.

Summary: Search local classifieds or contact farms with agricultural machinery to find tires. Many fitness centers also provide turf areas stocked with tires of various sizes.

Tire exercises

The tire flip

The tire flip is a hallmark tire movement that builds explosive whole-body power.

Choosing the proper tire size and weight for your capacity and experience is essential to perform this safely and effectively.

Muscles worked: glutes, hamstrings, quads, calves, lats, traps, biceps, triceps, forearms, abs (for stability)

1. Stand facing the tire with your feet and hands about shoulder-width apart.
2. Squat down and grip the tire using an underhand hold, spreading your fingers into the tread grooves.
3. With hips below shoulder level, lean forward and press your forearms against the tire.
4. Begin the flip by driving through your legs and lifting the tire off the ground.
5. As you stand, use one knee to continue driving the tire upward.
6. Switch your grip to a pushing position and finish by flipping the tire over.
7. Perform the desired number of repetitions and sets.

Tire deadlift with farmer’s walk

The tire deadlift followed by a farmer’s walk combines the benefits of a conventional deadlift with an extra conditioning element.

This movement demands strong core and grip strength to stabilize the tire during the carry portion.

Muscles worked: glutes, hamstrings, quads, lats, traps, biceps, forearms, abs

1. Stand inside the tire you’ve chosen.
2. Bend at the hips with a neutral spine, knees slightly flexed.
3. Grip the tire on both sides with an underhand hold.
4. Create tension through your hamstrings and glutes, then in a controlled, explosive motion, stand up.
5. Walk forward for at least 10 steps before setting the tire back down.
6. Repeat for your planned reps.

You can also perform this as a deadlift-only movement without the carry for prescribed sets and reps.

Tire slams

Tire slams are excellent for building upper-body power and muscular endurance through varied movement paths.

This drill requires a sledgehammer or mace to strike the tire.

Use a tire large and stable enough to absorb repeated impacts without shifting excessively.

1. Pick a sledgehammer or mace of suitable weight for your ability.
2. Stand facing the tire with feet slightly wider than shoulder-width.
3. Hold the shaft with one hand near the head and the other near the bottom.
4. Wind the hammer behind your body to one side while sliding your top hand down toward the bottom for leverage.
5. Explosively engage your back and swing the hammer in a circular path — up and behind, over the shoulder, and down onto the tire — striking with maximal effort.
6. Repeat the sequence on the opposite side.

Tire slams can be done for time-based intervals (strike for a set duration) or for a set number of repetitions.

Tire broad jump with tire flip

This dynamic combo blends two popular tire drills to maximize training adaptations.

Use a lighter tire you can consistently jump over for repeated attempts.

Muscles worked: quads, hamstrings, glutes, calves, lats, traps, biceps, forearms, abs

1. Stand facing the tire with a stance slightly wider than shoulder-width.
2. Perform a tire flip by squatting, gripping underhand, driving through the legs, and finishing the flip with your arms.
3. Immediately prepare to jump: lower into a quick squat and explosively leap over the tire, absorbing the landing with bent knees. Turn around and repeat back in the other direction.
4. Do the desired number of reps and sets.

Tire box jumps

Box jumps are a standard plyometric drill requiring brief maximal force output.

Replacing a box with a tire adds difficulty because the landing surface flexes, demanding extra stability.

Choose a tire height suitable for your skill level; stacking two tires increases difficulty as you progress.

Muscles worked: quads, hamstrings, glutes, calves, abs

1. Stand about 1 foot (30 cm) away from the tire with a slightly wider than shoulder-width stance.
2. Squat and explode upward to land on the tire.
3. Stabilize by sinking slightly into your hips upon landing.
4. Step or jump back down, absorbing the descent with a half squat.
5. Repeat for your planned reps and sets.

Tire pushups

Tire pushups are a flexible upper-body exercise that can be scaled to your ability.

Beginners can use torso-elevated pushups to reduce resistance, while more advanced trainees may opt for feet-elevated variations to increase difficulty.

Muscles worked: pecs (chest), anterior delts, triceps, abs

Torso-elevated pushups (easier)

1. Stand facing the tire.
2. Place your hands on the tire’s edge slightly wider than shoulder-width with arms extended.
3. Lower your chest toward the tire while keeping your core braced.
4. Extend your arms to push back to the start in a controlled manner.
5. Repeat for the desired reps and sets.

Legs-elevated (harder)

1. Begin on hands and knees facing away from the tire.
2. Place hands on the floor slightly wider than shoulder-width.
3. Prop your feet on the tire edge, about shoulder-width apart, and align your body from head to heels.
4. Lower your chest toward the floor by bending at the elbows while maintaining a straight line.
5. Press back up until arms are extended.
6. Repeat for the desired reps and sets.

Tire planks

Planks are a challenging core exercise, and using a tire lets you modify difficulty.

For an easier variant perform an incline plank; to up the challenge, do a decline plank.

Muscles worked: abs, obliques, lower back

Incline plank (easier)

1. Face the tire.
2. Either rest your elbows on the tire edge or place your palms on the tire with arms extended (palms make it slightly easier).
3. With your body aligned and toes on the floor, hold the position for the target time.
4. Repeat for the desired number of sets.

Decline plank (harder)

1. Start facing away from the tire on hands and knees.
2. Place hands on the floor about shoulder-width, and set your feet on the tire edge, similar to a pushup position. Most people perform this with extended arms rather than on elbows.
3. Hold for the desired duration.
4. Repeat as needed.

Tire dips

Tire dips are a great way to isolate the triceps and are a useful component of any tire circuit.

Use a tire large enough to safely support your weight without tipping.

Muscles worked: triceps, pecs, shoulders

1. Sit on the tire’s edge.
2. Extend your legs with heels on the floor, about shoulder-width apart.
3. Place your palms on the tire edge with fingers facing forward, slightly wider than shoulder-width.
4. Push your body up by extending the arms, keeping legs straight.
5. Lower yourself until your elbows reach about 90 degrees.
6. Press back up to the start position.
7. Repeat for the planned reps and sets.

Tire squat and press

The tire squat-and-press is a compound movement that works several muscle groups in one fluid action.

Muscles worked: quads, hamstrings, glutes, triceps, shoulders, chest, abs

1. Face a tire standing on its edge and place your palms on the top edge with fingers in the treads.
2. Foot placement should be slightly wider than shoulder-width with toes turned out a bit.
3. Pull the tire toward you until it begins to tip.
4. Use the tire’s momentum by sinking into a squat until hips are a bit lower than the knees.
5. Drive through your feet to stand and press the tire slightly away with extended arms.
6. Repeat for the desired reps and sets.

Tire side-to-side hops

This high-intensity tire drill will get your heart rate up fast.

Side-to-side hops offer strong conditioning benefits while recruiting many major muscle groups.

Muscles worked: quads, hamstrings, glutes, shoulders, chest, triceps, abs

1. Stand inside the central hole of a tire.
2. Bend and place your palms on the outer edge with fingers in the tread grooves.
3. Keeping your torso upright, jump over the tire to one side, then back into the hole, then to the opposite side, and back into the hole.
4. Continue the pattern for a set time period.

How to perform a tire workout

A tire circuit strings together a sequence of tire movements to deliver a high-intensity, full-body session.

The aim is to keep your heart rate elevated by performing exercises consecutively with minimal rest between sets.

Tire circuits can be done as standalone workouts or added to a strength program as conditioning work.

Below is a sample tire circuit that integrates the movements covered above.

Sample tire circuit

The warmup

Begin with a 5–10 minute warmup to raise your heart rate and loosen joints. Good options include jumping rope, treadmill, elliptical, or stationary bike.

Then perform dynamic stretches to prepare your body for the intense movements ahead.

This circuit is not designed for novices. Ensure you can safely execute each movement individually before attempting the full sequence.

If you’re using a heavy tire, limit total reps to about 10 per exercise (for example, 2 sets of 5 or 3 sets of 3). With a lighter tire, you can do 3–4 sets of 6–10 reps.

Substitute movements as needed if you can’t perform a given drill. Always start your session with the most complex compound exercises.

The main event

1. Tire broad jump and flip
2. Squat and press
3. Side-to-side hop
4. Triceps dips
5. Planks
6. Leg press
7. Pushups
8. Box jumps

Cooldown

After a demanding tire circuit, static stretching can aid recovery, lower soreness, and improve flexibility (3 , 4 ).

Perform general stretching to help your muscles recover and bring your body back to rest.

Summary: This demanding tire circuit combines the previously described exercises into a full-body session that builds both strength and conditioning.

Benefits of tire workouts

Tire drills stand out because they provide a stimulus rarely matched by other exercises.

Regularly incorporating tire work offers multiple potential advantages.

Multiple planes of movement

Human movement occurs across three planes: frontal (side-to-side), sagittal (front-to-back), and transverse (rotational).

Many standard gym exercises occur primarily in one plane, whereas most tire drills engage multiple planes at once.

This multi-planar nature makes tire training more transferable to various sports that demand diverse movement patterns.

Athletes may therefore benefit from adding tire work to sport-specific training.

Provides both strength and conditioning

Tire exercises are notable for delivering both resistance (strength) and conditioning benefits in the same session.

Strength training involves working muscles against resistance to build muscle, increase metabolic rate, and support bone health (5 ).

Conditioning refers to high-intensity, sport-relevant movements that improve endurance, speed, agility, and balance.

Many tire movements provide enough resistance to build strength while also being performed in high-intensity formats that improve conditioning relevant to numerous sports.

That said, include other forms of resistance training to maximize muscle and strength gains (6 ).

Can improve power development

Power—the ability to generate force quickly—is a key athletic quality.

Research indicates power is best trained with explosive movements at around 30–50% of your one-rep max (1RM) (7 ).

Many tire exercises fall into this category, making them effective for power training.

To maximize power gains from tire work, perform reps explosively and with maximal intent.

Summary: Tire training offers a distinct stimulus with benefits including multi-planar movement, combined strength and conditioning effects, and enhanced power development.

Common injuries in tire workouts and how to avoid them

While tire training can boost workout intensity, it carries some injury risks that warrant caution.

Tires can be awkward, especially large ones, and many tire drills require solid technique. Focus on sound form throughout every movement.

A common tire-related injury is a biceps tear (8 ).

These tears often happen during the lifting phase of the tire flip when the biceps are in a vulnerable, stretched position.

To reduce the risk of a biceps tear during flips, press your shoulder into the tire at the bottom of the lift and rely on the posterior chain (glutes, hamstrings, back) for drive. Avoid attempting to hoist the tire using just your arms.

Other commonly injured areas include the lower and mid-back, shoulders, and knees (8 ).

To minimize injuries, select a tire size appropriate for your strength and experience level.

Whenever possible, train with a partner to help manage the tire and prevent it from rolling onto you.

Summary: Because tires can be large and heavy, there’s inherent injury risk. Use an appropriately sized tire for your ability and, when feasible, work with a partner to reduce hazards.

The bottom line

Tire training has gained traction among athletes and recreational exercisers alike.

When combined into a circuit, tires provide a balanced, full-body workout that targets major muscle groups.

Regular tire work can offer benefits such as multi-planar movement training, simultaneous strength and conditioning, and improved power.

Given the substantial size and weight of many tires, injury risk can be significant, so begin with lighter tires and progress gradually as you become stronger and more skilled.

Whether your goal is enhanced athletic performance or general fitness, tire exercises can be a potent addition to your training plan.