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Smith Good Morning Off Pins

Smith Good Morning Off Pins

The Smith Good Morning Off Pins is a challenging and effective exercise that primarily targets the muscles of the lower back, glutes, and hamstrings. This exercise is performed using a Smith machine, which adds stability and allows for controlled movement. By positioning the barbell on the pins, you can start the exercise from a deeper range of motion and focus on the eccentric phase, creating more tension on the targeted muscles. The Smith Good Morning Off Pins begins by setting up the barbell on the pins of the Smith machine at approximately hip level. It is important to make sure the bar is secure and properly balanced. To perform the exercise, hinge at the hips while keeping a slight bend in the knees. Lower your torso forward until you feel a stretch in your hamstrings, making sure to maintain a flat back and avoid rounding your shoulders. Pause momentarily at the bottom position and then initiate the movement by driving your hips forward and returning to the starting position. This exercise can be scaled to accommodate different fitness levels by adjusting the weight on the barbell or changing the positioning of the pins to modify the starting height. It is recommended to start with lighter weights and focus on proper form before progressing to heavier loads. As with any exercise, it is essential to listen to your body and avoid any movements that cause pain or discomfort. Incorporating the Smith Good Morning Off Pins into your workout routine can help improve posterior chain strength, enhance athletic performance, and contribute to overall lower body development.


  • Position the Smith machine barbell on the pins at hip level.
  • Stand in front of the bar with your feet shoulder-width apart.
  • Step forward and position the barbell across the back of your shoulders, similar to how you would position it for a squat.
  • Engage your core and keep your back straight.
  • Start by bending forward at the hips, pushing your glutes back as if you are trying to touch the wall behind you with your buttocks.
  • Continue lowering your upper body until you feel a comfortable stretch in your hamstrings. Be cautious not to go too low, as this can strain your lower back.
  • Pause for a moment in the lowered position.
  • To return to the starting position, push through your heels, engage your hamstring muscles, and extend your hips while keeping your back straight.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure you are using the correct muscles during the exercise.
  • Perform a thorough warm-up before starting the exercise to increase blood flow to the muscles and prevent injury.
  • Start with a lighter weight and gradually increase the resistance as you become more comfortable with the movement.
  • Engage your core throughout the exercise to maintain stability and prevent lower back strain.
  • Control the movement and avoid using momentum to perform the exercise effectively.
  • Ensure a full range of motion by lowering the barbell until your torso is parallel to the ground, or as far as your flexibility allows.
  • Breathe steadily throughout the exercise, exhaling as you lift the weight and inhaling as you return to the starting position.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Consider working with a fitness professional to assess and correct your form if you are unsure about proper execution of the exercise.
  • Include the Smith Good Morning Off Pins exercise as part of a well-rounded training program that incorporates strength, cardiovascular, and flexibility exercises.


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