Pin Good Morning
A good morning that starts with the bar resting on the safety pins of a rack, set so you are bent near parallel. Starting from a dead stop removes the stretch reflex and builds strength out of the bottom.
Primary muscles
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set the safety pins so the bar sits across your upper back when you are bent near parallel, then get under it with soft knees, a flat back and hands on the bar.
Pinch your shoulder blades and pull the bar tight to your back.
Brace hard before the bar leaves the pins.
Drive your hips forward to stand tall with the bar.
Lower slowly, set the bar back on the pins and pause briefly before the next rep.
Breathing: Brace before each rep from the pins, exhale at the top.
Coaching tips
Tight before you move
Hips lead
Quiet touch on the pins
Common mistakes
Pins set lower than your flat-back position
Crashing the bar onto the pins
Upper back rounding under the bar
Safety notes
Test the pin height with an empty bar first.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.