The Best Nordic Benches of 2024, Tested and Chosen By Fitness Pros

A Nordic bench or even a Nordic mini bench may not qualify as essential home gym equipment for every athlete — but it’s sure nice to have one if training your lower back, glutes, or hamstrings is a priority. (And, psst: From your friendly neighborhood personal trainer — me — all of those things should be priorities.) 

While perhaps one of the best weight benches is a first-order investment, a bench of the Nordic curl variety can really uplevel your training. Our product testers have gotten their hands — er, hamstrings — on a dozen of these, and after weeks of putting them through the ringer, we’ve found the best Nordic benches: the ones that excel in durability, versatility, and adjustability. 

The 7 Best Nordic Benches of 2024

• Best Nordic Bench Overall: Shogun NORD-EX
• Best Power Rack Attachment for Nordic Curls: REP Fitness 5000 Series Leg Roller Attachment
• Most Versatile Nordic Bench: Freak Athlete Nordic Hyper GHD Bench
• Best Nordic Bench for Small Spaces: Rogue Floor Glute
• Best Budget Nordic Bench: Nordstick Performance Bundle
• Best Nordic Bench for Beginners: The Tib Bar Guy Nordic Weight Bench
• Best Adjustable Nordic Bench: Base Blocks Nordic Plus 

Best Nordic Bench Overall: Shogun NORD-EX

Pros

Robust build with 11-gauge steel main frame

Built-in Nordic curl progression (3 assistive angles)

High-quality padding and upholstery

Can be used for Nordic curls and back extensions

Relatively compact footprint

Cons

Limited functionality (only replaces two machines)

Warranty covers frame for just three years

May be hard for one person to move around

This full-size, heavy-duty Nordic bench is a two-in-one glute-ham developer (GHD). It functions both as a Nordic curl machine and a back extension machine, allowing you to perform some of the most functional and effective exercises for strengthening the glutes, hamstrings, and back. Our testers have spent a lot of time with the Shogun NORD-EX, ultimately awarding it the title of best Nordic bench overall for several reasons.

For one, it’s just incredibly well-made, says our tester, a gym equipment expert. “You just love to see it, really: With 11-gauge steel for the frame, 8-gauge for the footplate, and 4-gauge for the side plates, this bench is truly sturdy,” our tester says. (If you didn’t know, the lower the gauge number, the thicker the steel.) 

Plus, all of this low-gauge steel is covered in a corrosion-resistant powder coat, so you don’t have to worry about rust. Between those factors and the dense, springy bench pad, our tester rates the durability of NORD-EX with 4.5 out of 5 points.

Our tester appreciates the three Nordic curl assistive angles, noting that they offer a natural progression for beginners. While there are only three angles to choose from, “they’re not so far apart that you’ll find yourself stuck somewhere in the middle,” our tester says. For adjustability, they rate the NORD-EX with 4 out of 5 points. 

Inspired by Ben Patrick (Knees Over Toes Guy on Instagram), the Shogun NORD-EX draws on ATG training concepts like “bulletproofing the knees” and preventing lower back pain through functional, controlled, full range of motion exercises — hence the adjustability.

Finally, our tester calls out the dual function of the bench. “The price is definitely high at about $1,000, but you’re really getting two pieces of equipment in one,” they say. “The fact that this doubles as a back extension machine makes it feel worthy of the price tag.” We put the hefty price at a 3 out of 5. Try the Nordstick Performance Bundle if you need a budget pick.

[Related: Best GHD Machines]

Best Power Rack Attachment for Nordic Curls: REP Fitness 5000 Series Leg Roller Attachment

Pros

Costs less than $100

Versatile: can do much more than just Nordic curls

600-lb weight capacity

Compact

Cons

No footplate

Must have a compatible power rack 

No assistive angles or progression potential

If you’ve got a compatible power or squat rack, consider the REP Fitness 5000 Series Leg Roller Attachment instead of a standalone Nordic bench. Not only is this product much less expensive than a freestanding unit — it’s actually more versatile, too. 

Our tester, a certified personal trainer, specifically calls out its versatility with a perfect score of 5 out of 5 points. “You can do so many movements with this product,” they say. “I was able to do Bulgarian split squats, preacher curls, back extensions, and several different single-leg movements, so it’s not just a Nordic curl device.”

This attachment also wins in the footprint department, earning it a 5 out of 5 for storage and value, too: “I like that it takes up virtually no space when in use, and can be stored out of the way when you’re not using it,” our tester says. “For a small attachment, it adds a lot to your movement catalog.” 

Despite its small size, our tester finds the 5000 Series Leg Roller Attachment to be very durable. It fits well in the spacing holes on the REP 5000 Series Power Rack, they say, and is completely locked in once you get the safeties in place. They rate the product’s durability with 4 out of 5 points, knocking one because “there’s not a ton of room for the safety pins to lock in, so this could lead to scratching your rack up over time when you adjust them.”

The downside, of course, is that you must have a compatible power rack for this product to work. “I’d love to have this if I had the PR5000 rack,” our tester says, “but it’s obviously very niche in that that’s a prerequisite.” No PR5000 at your disposal? We recommend trying the Rogue Floor Glute instead.

Most Versatile Nordic Bench: Freak Athlete Nordic Hyper GHD Bench

Pros

Replaces up to seven individual pieces of equipment

Multitude of height and incline adjustments

Lifetime warranty

Cons

Transport wheels could be better

Durability factor is average at best

Learning curve to figure out all of the functions

The Freak Athlete Nordic Hyper GHD Bench is arguably the Swiss army knife of home gym equipment (other than the best functional trainers, of course). It replaces not just a GHD — like many Nordic benches do — but also a sit-up bench, 45-degree back extension, reverse hyper, and hip thrust bench. That’s six machines in one! So, yes, while very pricey at about $1,600, consider how much you might pay for all of those machines individually. (It would be a lot more than $1,600.) 

Naturally, our tester awards the Freak Athlete Hyper GHD a winning score of 5 out of 5 points for versatility. But that’s not all this machine can do for your home gym (and hamstrings). This do-it-all bench isn’t just for advanced exercisers who can already do all sorts of impressive posterior-chain moves. With 12 height adjustments and 14 incline/decline adjustments, it provides progression potential for beginners, too. 

Our tester loves this piece and quickly recommends it to most anyone looking for a multifunctional posterior chain developer. That doesn’t mean it isn’t without its quirks, though. One downside is that naturally, all this versatility comes with a lot of moving parts. “There’s quite a significant learning curve to figure out how to use this machine to its full potential,” our tester says. “With so many configurations, it can be a bit frustrating at first.” For that reason, ease of use gets a 3 out of 5.

Our tester loves the lightweightness of the machine — despite its multitude of functions, it weighs less than 110 pounds — but that comes at the expense of durability. They rate its durability with a score of 3 out of 5 points, saying, “It’s average at best. Freak Athletes could have done better with the upholstery and welding, to name a couple of things.” For a more durable machine, we recommend the Rogue Floor Glute.

Best Nordic Bench for Small Spaces: Rogue Floor Glute

Pros

Doesn’t take up a lot of space

Has transport wheels to store out of the way

Dense, comfortable padding

Adjustable foot pads

Cons

Doesn’t support a ton of movement patterns

No integrated progression elements

Doesn’t store vertically

If you’re keen on getting a Nordic bench but don’t have the luxury of a ton of free space — dare I say, like most of us home gym owners — consider the Rogue Floor Glute. Like the best compact exercise equipment, this compact glute-ham developer machine measures is relatively small. It measures just 62 inches long by 24 inches wide, and raises just a few inches above the ground. It’s a fraction of the size of a typical GHD machine. 

Though compact, our tester does note some frustrations with transportation and storage. “It has wheels, but it’s still heavy, weighing more than 100 pounds,” they say. “So even with the wheels, it’s a bit awkward to move it around. And it doesn’t stand up vertically for storage, which kind of surprises me; that would make it even better for smaller home gyms.” Still, with the footprint alone, it’s a must-have for tiny spaces.

The Rogue Floor Glute, unsurprisingly, earns winning scores for durability. “Any Rogue products are going to hold up exceptionally,” our tester says. “Rogue is known for putting out quality products. This product is stable and has the best finishes in terms of upholstery and powder coating.” They award the Floor Glute a 5 out of 5 score for durability. 

In addition to being durable, it’s comfortable and easy to use, too, says our tester. “You can really tell that Rogue put a lot of thought into the design to make it comfortable,” they say, pointing out that the knee pad is dense and well-cushioned, and the upholstery is grippy to prevent slipping. 

The main drawback to the Floor Glute, our tester says, is its lack of versatility. It’s designed specifically for the Nordic curl, so if that’s all you want, then it’s a great product. However, we don’t consider it ideal for home gym owners looking for something with more functions. For that, we recommend the REP Fitness 5000 Series Leg Roller Attachment if you have the right rack, and the Shogun NORD-EX if you don’t.

Best Budget Nordic Bench: Nordstick Performance Bundle

Pros

Affordably priced

Assistance and progression provided through resistance bands

More versatile than more expensive options

Compact and portable

Allows for training upper body in addition to lower

Cons

No warranty

Requires door for anchoring

Knee pad and leg anchors are very small

This unique Nordic curl device is one of the most compact and budget-friendly options available. For $150, the Nordstick Performance Bundle provides you with a way to perform not just Nordic curls, but also hamstring curls, leg extensions, hip abduction and adduction, glute kickbacks, resisted hip flexion, and more. You can even do the best upper-body exercises if you set the contraption up the right way. 

Nordstick offers a few different product bundles; this particular one comes with a door-anchored Nordic curl setup, knee pad, and over-the-door resistance bands. Together, these items create a lightweight, at-home Nordic bench with plenty of progression potential for beginners. Versatility scores a solid 4 out of 5.

How does it work? The mini Nordic bench fits underneath a closed door. The rubber-coated anchor goes opposite the side you are on, and the door acts as your footplate. The resistance bands fit in between the top of the door and the door frame, allowing you to hold onto them for assistance in the Nordic leg curl. 

As you can tell from the setup, a door is a requirement, so while compact and lightweight, I wouldn’t necessarily call this bundle travel-friendly. For that reason, portability ranks just a 2.5 out of 5. That said, I think it’s a great home option, especially considering you can do much more with it than just Nordic curls.

[Related: Best Resistance Bands]

Best Nordic Bench for Beginners: The Tib Bar Guy Nordic Weight Bench

Pros

Helps beginners gradually progress to full range of motion in Nordic curl

High weight capacity

8 assistive angles for Nordic curl

Functions as a regular weight bench

Cons

Construction and materials could be of higher quality

10-inch bench pad may be too narrow for some people

Some issues with stability

The Nordic curl is a notoriously difficult exercise. It requires an advanced level of strength and muscular control to execute it through the full range of motion, especially in a controlled and safe way. That’s why we love The Tib Bar Guy Nordic Weight Bench for its eight progressive, assistive Nordic curl angles. Beginners can start with the bench nearly vertical and gradually progress their way to a full-ROM Nordic curl. That progression doesn’t happen fast, but you’re more likely to achieve it with proper progressive overload. 

Our tester, a certified personal trainer, says, “I really like this Nordic curl bench because it minimzes the risk that beginners try to execute a range of motion they’re not ready for. Your hamstrings aren’t something you want to mess around with, so safely progressing the load with this movement is key.” 

In addition to being beginner-friendly, The Tib Bar Guy Nordic Bench is also very versatile. Our tester rates it with 4 out of 5 points for versatility, pointing out that it can be used as an adjustable weight bench — which you can do dozens of exercises with — and a lat pull-down bench if you have one of the best power racks with that capability. 

The main callout our tester has about this Nordic bench is that there’s room for improvement in terms of durability and stability. “I give it 3.5 out of 5 points for stability because it does sway side-to-side a bit in certain positions, and I think they could have used some higher-end components for the build.” We recommend the Shogun NORD-EX if you’re looking for a high-quality build with excellent durability.

Best Adjustable Nordic Bench: Base Blocks Nordic Plus

Pros

Four assistive leg curl angles

Reasonably priced

Lifetime replacement warranty

100-day money-back guarantee

Cons

Only 2 functions

Lower weight capacity than other options

Fixed footplate

The Base Blocks Nordic Plus features four Nordic leg curl angles and adjustments — plus it’s capable of supporting 45-degree back extensions — making it an excellent adjustable option for athletes needing an adjustable bench. “For costing less than $400, I think this is a really solid option for a two-in-one piece of equipment,” says our tester. “And not only does a Nordic bench and back extension machine combined save you money, but it also saves you a lot of space compared to getting the two separately.” 

Our tester points out that the Nordic Plus is ideal for beginners who may not be capable of performing a full Nordic curl just yet. “The progression in angles is really important,” they say — which is exactly why you want that degree of adjustability.

This bench is pretty compact as it is (compared to traditional full-sized Nordic benches and GHDs) — but even better, it stores upright to save floor space when not in use. “For home gym owners who are tight on space and often have to move things around to use them, this is ideal,” says our tester. “Between the storage and the wheels, which work great, I give it 5 out of 5 points for portability and footprint.” 

While the stated weight capacity of 330 pounds is probably plenty for most people, our tester warns against performing weighted back extensions in the 45-degree position. “I felt a bit unstable while doing back extensions, so it makes me hesitant to add weight for that movement. That might be a limiting factor for people who are more advanced,” they say. We suggest the Shogun NORD-EX if you need extra stable back extensions.

If you’re not sold on this one, it really can’t hurt to give it a try: Base Blocks offers a 100-day money-back return period so you can try it out risk-free.

How We Tested and Chose the Best Nordic Benches

From athletes to certified personal trainers to garage gym equipment experts, our BarBend team of product testers is the best in the business. Not only do we use all of the Nordic curl benches featured here (a dozen total), but we thoroughly test them and rate them using a standard equipment testing methodology. On a 1 (womp womp) to 5 (hooray) scale, our testers evaluate Nordic benches according to the following criteria:

• Durability: Our testers prioritize products with commercial-grade components that still come at a reasonable price.  
• Versatility: We look for Nordic benches that serve as other equipment, too, such as a hip thrust bench, reverse hyper, back extension machine, sit-up bench, or adjustable weight bench. 
• Adjustability: It’s important to us that a Nordic bench has adjustable regression angles since not everyone can do a full Nordic leg curl. 
• Comfort: During use, we pay attention to the foam padding on the bench and knee anchors, as well as other components, to rate the bench for comfort.  
• Footprint and Portability: We consider whether the bench is something that’s suitable for most home gyms, or if it’s a behemoth that belongs in a commercial gym. Space-saving Nordic benches earn points in our book. 
• Counterbalance: You shouldn’t have to add a weight plate to the back of your Nordic bench to keep from face-planting — ’nuff said. 

Benefits of Nordic Benches

Kate Meier, certified personal trainer and BarBend editorial team member, says that just about anyone can benefit from performing Nordic hamstring curls due to their benefits on posterior chain strength and modifiable nature. “I’d recommend a Nordic bench for home gym owners and personal trainers who often incorporate the exercise into their routines and don’t have any other way of securing themselves for the movement,” she says. 

• Posterior Chain Training: A Nordic bench may not be a home gym essential, but it is fantastic for people who like to train their posterior chain often, says Meier. If you’re bored of RDLs and donkey kicks, a Nordic bench can level up your training. 
• Safety: There are ways you can rig your existing gym equipment (like a rack and a barbell) to assist you with Nordic curls, but using equipment specifically designed for that exercise is likely more convenient and potentially safer. 
• Solo Nordic Curls: Many people partner up to perform Nordic exercises; one person will hold the other’s ankles to provide stability as the exerciser does the Nordic curl. A Nordic bench is a much more comfortable way to execute the movement on your own.
• Modifiable: Most Nordic benches come with adjustment points that allow you to gradually work your way up to performing a full Nordic curl. 

How Much Do Nordic Benches Cost?

Nordic benches generally do not fall into the budget home gym equipment category. For a high-end, multifunctional freestanding Nordic bench from a reputable brand, expect to pay between $300 and $1,000. For attachments that fit with existing racks, the price can run much lower, down to $100 or less.

What to Consider Before Buying a Nordic Bench

A Nordic bench is a highly specialized — and generally pricey — piece of equipment. That’s why it’s important to find one that truly suits all of your needs. 

Adjustability 

The primary factor to look for, according to certified personal trainer and BarBend editorial team member Kate Meier, is adjustability. “There are a few key things I’d recommend home gym owners look for in a Nordic bench. The first would be adjustability, especially if you have more than one person who would use the equipment,” she says. “Many Nordic benches have a component that can flex to accommodate people of most heights. I’d check the manufacturer notes for height settings, especially if you fall into a ‘tall’ or ‘short’ height category.”

Space 

For most home gym owners, free space is an invaluable resource. “Many Nordic benches can be stored vertically and out of the way,” Meier points out. “I know the space in my home gym is precious, so when we can flip a rower or bench vertically to store against the wall, we maximize the amount of room we have for other exercises.”

Versatility 

Meier recommends looking for a Nordic bench that can support more than just Nordic curls. Paying a few hundred dollars for a piece of equipment that only supports a single exercise isn’t realistic for most people. “Look for something that doubles as a regular weight bench and a Nordic bench thanks to a Nordic attachment,” Meier says. “This saves money, saves space, and enables you to do dozens of exercises with one piece of equipment as opposed to just one or two.”

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