GymPlan AI
Exercises › Hamstrings › Good Morning off Pins

Good Morning off Pins

Good Morning off Pins is an intermediate compound barbell powerlifting that mainly works your hamstrings, with help from your abs, glutes and lower back.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Good Morning off Pins: starting position
Starting position
Good Morning off Pins: end position
End position

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

Primary: HamstringsSecondary: AbsSecondary: GlutesSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your good morning off pins with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Good Morning off Pins alternatives

Exercises that train the same main muscle, including options with other equipment.

Good MorningBarbell · IntermediateGlute Ham RaiseMachine · IntermediateBand Good MorningBand · BeginnerSumo DeadliftBarbell · IntermediateHanging Bar Good MorningBarbell · IntermediateSumo Deadlift with BandsBarbell · Intermediate

FAQ

What muscles does the good morning off pins work?

It mainly works your hamstrings; your abs, glutes and lower back assist.

How many sets and reps of good morning off pins should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the good morning off pins good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More hamstrings exercises →