Good Morning off Pins

An intermediate strength exercise for the hamstrings, abs, glutes and back, done with a barbell.

Movement guide

Good Morning off Pins

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusHamstrings · Abs · Glutes · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Band Good Morning demonstrated on the 3D figure

3D demoBand Good MorningBeginner · A band

Similar move, beginner grade.

This move

Good Morning off Pins demonstrated on the 3D figure

3D demoGood Morning off PinsIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Abs, Glutes, Back.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell good morning demonstrated on the 3D figure

3D demoBarbell good morningIntermediate · A barbell

Hanging Bar Good Morning demonstrated on the 3D figure

3D demoHanging Bar Good MorningIntermediate · A barbell + Pull-up bar

Band Good Morning (Pull Through) demonstrated on the 3D figure

3D demoBand Good Morning (Pull Through)Beginner · A band

Stiff Leg Barbell Good Morning demonstrated on the 3D figure

3D demoStiff Leg Barbell Good MorningBeginner · A barbell

Barbell Romanian deadlift demonstrated on the 3D figure

3D demoBarbell Romanian deadliftIntermediate · A barbell

Barbell snatch demonstrated on the 3D figure

3D demoBarbell snatchAdvanced · A barbell

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Questions people ask

What muscles does the Good Morning off Pins work?

Mainly the hamstrings, with help from the abs, glutes and back.

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

A barbell.

Is the Good Morning off Pins good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Band Good Morning.

What is an easier alternative to the Good Morning off Pins?

Try the Band Good Morning. It works similar muscles at a lower grade.

How do I make the Good Morning off Pins harder?

Progress to the Barbell deadlift, or add load, range or slower lowering once your form is solid.