10 Best Good Morning Off Pins Alternatives for Hamstring Strength

The Good Morning Off Pins is done standing with a barbell. Ranked closest by our scoring: the Linear Acceleration Wall Drill, the Kick Out Sit and Moving Claw Series.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Good Morning Off Pins

Good Morning Off Pins
Primary muscle
Hamstrings
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Abdominals, Glutes, Lower Back

How to perform 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.
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Ranked Good Morning Off Pins Alternatives

10 substitutes, ranked by how closely each one matches the Good Morning Off Pins on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    68% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning Off Pins
  2. Kick Out SitPlay demonstration

    2. Kick Out Sit

    64% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning Off Pins
  3. Moving Claw Series

    3. Moving Claw Series

    63% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning Off Pins
    • Balance: harder to stay steady on than the Good Morning Off Pins
  4. Natural Glute Ham Raise

    4. Natural Glute Ham Raise

    62% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Good Morning Off Pins
  5. Self Assisted Inverse Leg CurlPlay demonstration

    5. Self Assisted Inverse Leg Curl

    58% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  6. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    6. Self Assisted Inverse Leg Curl (On Floor)

    58% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  7. Single Leg Platform SlidePlay demonstration

    7. Single Leg Platform Slide

    58% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier single-leg version that still works the hamstrings.

    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning Off Pins
    • Balance: harder to stay steady on than the Good Morning Off Pins
  8. Reverse Plank With Leg LiftPlay demonstration

    8. Reverse Plank With Leg Lift

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
    2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
    3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
    4. Hold for a moment, then lower your leg back down.
    5. Repeat with the other leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  9. Inverse Leg Curl (Bench Support)Play demonstration

    9. Inverse Leg Curl (Bench Support)

    51% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Standing Single Leg CurlPlay demonstration

    10. Standing Single Leg Curl

    48% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Good Morning Off Pins
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Good Morning Off Pins
    • Balance: harder to stay steady on than the Good Morning Off Pins

Good Morning Off Pins FAQ

What muscles does Good Morning Off Pins work?

Good Morning Off Pins primarily targets the hamstrings, glutes, and spinal erectors through a hip-hinge pattern. It loads the posterior chain and challenges the trunk to resist flexion, so the erectors and core stabilize against lumbar shear; cue: hinge at the hips and keep a neutral spine throughout.

What is the best bodyweight alternative to Good Morning Off Pins?

The Nordic hamstring curl is the best bodyweight substitute for hamstring eccentric strength and hypertrophy when you can anchor your feet. Perform slow, controlled forward leans with hips extended and resist the descent using the hamstrings; cue: keep a straight line from knees to shoulders and lower at a steady 3–4 second tempo.

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