Good Morning off Pins

How to do the Good Morning off Pins

1. Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
2. Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight. Slowly lower the weight back to the pins returning to the starting position.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	abs, glutes, lower back
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Knee Tuck Jump Bodyweight Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Linear 3-Part Start Technique Bodyweight Natural Glute Ham Raise Bodyweight Split Squats Bodyweight

Easier than the Good Morning off Pins

Same movement pattern, lower entry difficulty — work up from here.

Box Jump (Multiple Response) beginner · Other Equipment Box Skip beginner · Other Equipment Front Box Jump beginner · Other Equipment

Common questions

What muscles does the Good Morning off Pins work?

The Good Morning off Pins primarily works the hamstrings, with the abs, glutes, and lower back as secondary movers. Good Morning, Hanging Bar Good Morning, and Band Good Morning train the same muscle, across 9 equipment types.

What equipment do you need for the Good Morning off Pins?

A Barbell. Without a barbell, Knee Tuck Jump, Band Good Morning, and Band Good Morning (Pull Through) train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Good Morning off Pins suitable for beginners?

It is rated intermediate. Start with Box Jump (Multiple Response), Box Skip, and Front Box Jump and work up.

Where should the Good Morning off Pins go in a workout?

Early — the Good Morning off Pins is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Good Morning Barbell Hanging Bar Good Morning Barbell Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment