Good Morning off Pins

The Good Morning off Pins primarily targets your Hamstrings, with support from Abdominals, Glutes, Lower Back. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Hamstrings Secondary muscles: Abdominals, Glutes, Lower Back

How to perform Good Morning off Pins

Step 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.
Step 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.

Frequently asked questions

What are the primary muscles targeted by the good morning off pins?

This exercise primarily targets the hamstrings by emphasizing the eccentric-to-concentric transition from a dead stop. It also heavily engages the glutes and spinal erectors to maintain a neutral spine under load.

How should I set the pin height for this exercise?

Set the safety pins at a height where your torso is roughly parallel to the floor or slightly above. This ensures you are working through a range of motion that challenges the hamstrings without compromising lower back integrity.

What is a common mistake to avoid during the movement?

Avoid rounding the lumbar spine or allowing the bar to drift too far forward over the toes. Keep the weight centered over the mid-foot and maintain a rigid, flat back throughout the entire lift.

How should I program this lift for strength and hypertrophy?

Perform 3 to 4 sets of 5 to 8 repetitions using a controlled tempo. Because starting from pins eliminates momentum, use a moderate weight that allows for perfect technical execution.

Is there a beginner-friendly alternative to the pin good morning?

Beginners should start with the Romanian deadlift or a standard standing good morning with a light barbell. These movements help develop the necessary hip hinge mechanics and hamstring flexibility before adding the dead-stop element.

Sample sets & reps for Good Morning off Pins

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

See all Hamstrings exercises →

Want a workout that includes Good Morning off Pins and 870+ other exercises? Try the AI Planner — 2 weeks free