Tires do more than just make cars move. Chisel trainer, Vimal Kumar takes us through the best Tire-based exercises in order to add strength, size, speed, and agility to your entire body!

Pop Squats

Begin by Laying the tire flat on the ground and stand in the hole in the center of your tire. Bend your knees slightly and hop upward to land on the tire in a 90-degree squat with both feet on opposite sides of the tire. Hop upward again, returning to a standing position within the hole of the tire. You have completed one rep, now repeat this a couple more times!


Pop squats target your glutes, quads, hamstrings, and core. Do enough of these at a relatively fast pace and you’ll also improve cardiovascular endurance.

Tire Flips

Start with the tire flat on the ground. Place your fingers under the tire while it remains flat. Ensure that your hands and feet are shoulder-width apart and squat down deep. As you return to a standing position, pull the tire up. Make sure to use your whole body, especially your legs to avoid lifting solely with your back. The momentum you create should allow you to change your hand position from a pull to a push. Push the tire forward. Once it is flat, repeat the process.


Tire flips cover all the bases—your core, back, legs, arms, and shoulders. Just be careful when you bend to pick the tire up. Leave your ego at home! If you need a lighter tire, make the switch. You can risk serious injury if you are bending at the hips and using your back instead of bending at the knees and using your full body and engaged core to lift and push

Tire (Box) Jumps

Lay your tire flat on its side like a box. Face the tire with your feet shoulder-width apart. Squat down slightly, as if you’re going to jump straight into the air. Your arms will naturally swing backwards and return forward as you leap onto the tire. Both feet should land softly on the tire. While the tire has some give to it, landing too heavily can hurt your knees upon impact. Consider this practice.


Tire jumps are a functional exercise that can help improve your explosiveness for running and increase your vertical jump. As your vertical jump improves, test yourself by gradually increasing the height of the object you’re using.