Good Morning Off Pins 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Good Morning Off Pins: This exercise primarily targets the glutes while also engaging the abs, hamstrings, lower back, and upper back as secondary muscles. Using a barbell, the movement begins with the bar positioned on the shoulders, just above the pins of a power rack. From a standing position, hinge at the hips to lower the torso forward while keeping the spine neutral and knees slightly bent, then return to standing by driving the hips forward. The exercise emphasizes hip hinge mechanics, posterior chain activation, and core stabilization throughout the range of motion.
How to Perform
Set the safety pins slightly above hip level and place a loaded barbell on them.
Stand under the bar, hinge at the hips with a slight bend in the knees, keeping the weight centered over your midfoot and hips pushed back.
Push through your entire foot to extend your hips and rise to a fully upright position.
Slowly lower the bar back onto the pins, maintaining control, and repeat for the planned repetitions.
Keep your spine neutral throughout, engage your core, and focus on activating the glutes and hamstrings with each movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The depth of the movement depends on your personal flexibility and your ability to keep a neutral spine throughout the lift.
Try using a thumbless grip, as it can reduce strain on the wrists and elbows for some individuals.
Neck alignment varies by person: some lifters keep a neutral chin-tucked position, while others benefit from looking slightly upward.
If you have an overall extended posture, maintaining a tucked chin usually supports a neutral spine better.
If your upper back tends to round, a slight upward gaze can encourage more thoracic extension.
Test both neck positions to determine which aligns best with your body mechanics and comfort.
Your weight will naturally move toward the heels during the hip hinge, but keep it evenly distributed across the whole foot, preventing the toes from lifting.
Ensure three points of contact with the floor: the heel, the big toe, and the little toe, to maintain stability and balance throughout the lift.
How Not to Perform
Do not round or arch your back excessively during the hinge, as this can strain the spine and reduce glute activation.
Do not let your knees lock out or collapse inward; maintain a soft bend and proper alignment.
Do not shift your weight onto your toes; keep it evenly distributed across the whole foot.
Do not jerk or bounce the bar off the pins; lower and lift it in a controlled manner.
Do not let your shoulders slump forward; keep the chest open and shoulder blades engaged.
Do not use excessively heavy weight that compromises form; prioritize proper technique over load.
Do not move the bar too far away from the body; keep it close to maintain leverage and target the glutes.
Do not neglect core engagement; failing to brace the abs reduces stability and increases injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
