Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypeHinge (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Hamstrings, Lower Back, Upper Back
Target Muscle Group


Glutes Muscle Anatomy Diagram

Good Mornings Off Pins Overview

The good morning off pins is a variation of the good morning and an exercise used to build and strengthen the muscles of the leg and posterior chain.

By performing the good morning off pins, you kill the momentum used to move the weight at the bottom of the exercise. This forces you to reset your form after each repetition to ensure you use the muscle groups being targeted.

Good Mornings Off Pins Instructions

  1. Adjust the safeties to just above hip height and position a bar on them loaded with weight.
  2. Begin in a hinged position with knees bent, weight over your midfoot, and hips pushed back.
  3. Drive through the whole foot as you extend the hip and finish at the top.
  4. Return the bar to the starting position on the pins and repeat for the desired number of repetitions.

Good Mornings Off Pins Tips

  1. Range of motion in the lift will largely be determined by an individual’s mobility as well as their ability to maintain a neutral spine.
  2. Experiment with a “false” (i.e. thumbless) grip as this helps to eliminate elbow and wrist issues in some folks.
  3. Neck position is highly individual - Some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking slightly up. Here’s some factors to consider:
    • If you’re someone who is more globally extended (i.e. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin.
    • On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine - upper back) then it would behoove you to look up slightly as this will drive more extension.
    • Experiment with each and see which one works best for your individual anatomy and biomechanics.
  4. Your weight will naturally shift to your heels as you hinge; however, it’s important that you keep the weight distributed over your whole foot and don’t allow the toes to rise. To combat this, you should focus on maintaining 3 points of contact: big toe, little toe, and heel.