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In the world of fitness, there are few lower-body workouts quite as challenging as the Nordic hamstring curl, where an athlete locks their heels in place and tries to lower their chest to the floor, keeping the hips extended—only relying on the glutes and hamstrings to lower and raise their body. Oftentimes, people will have to train for months just to perform the full range of motion of a bodyweight Nordic curl.
Nordic curls are typically done with a Nordic bench, a piece of equipment that can be bulky and less versatile than other home gym essentials. If you’re looking to challenge your lower body, though, don’t fear; our team of GGR testers has tested top Nordic benches and machines on the market to bring you our top picks for the best Nordic benches.
Our team researched and tested these Nordic benches, and chose ones that add versatility, functionality, and portability to your strength training and home gym space. In addition, to the customer experience, we looked at factors according to our fitness equipment testing methodology, such as:
- Stability
- Construction and durability
- Training experience
- Portability and adjustability
- Overall value
Read on to see which top Nordic bench will best suit your fitness goals.
The 8 Best Nordic Benches
- Best Overall Nordic Bench: Freak Athlete Hyper Pro
- Best Budget Nordic Bench: REP Fitness 5000 Series Leg Roller Attachment
- Best Space-Saving Nordic Bench: Rogue Monster Lite Rack Mount Leg Roller
- Best Nordic Bench for Beginners: Base Blocks Nordic Plus
- Best Portable Nordic Bench: Freak Athlete Nordic Mini Pro
- Best Premium Nordic Bench: Rogue Floor Glute
- Best Weight Bench for Nordic Curls: The Tib Bar Guy Nordic Weight Bench
- Most Versatile Nordic Bench: Nordstick NordBench
Most Versatile Nordic Bench: Freak Athlete Hyper Pro
Good for: Home gym users wanting a Nordic bench with tons of added versatility
Best Overall
Freak Athlete Hyper Pro

Product Highlights
Pros & Cons
Pros
- 9-in-1 workout functionality
- ASTM-rated to support up to 500 lbs
- Compact footprint when stored vertically: 22″ L x 22″ W x 60″ H
- Easily adjustable color-coded knobs
- Premium padding and knurled steps
Cons
- 30-day return policy
- Leg developer and GHD attachment sold separately
Bottom Line
The new-and-improved Freak Athlete Hyper Pro has many different uses including Nordic hamstring curls (with 14 different incline progressions), glute ham raises, GHD sit-ups, 45-degree back extensions, and hip thrusts. It’s designed to support folks ranging from 5 to 7 feet tall and offers 12 different eight adjustments with easy-to-read laser etched numbers.
Best Budget Nordic Bench: REP Fitness 5000 Series Leg Roller Attachment
Good for: Those wanting a versatile rack attachment that’ll save them money
Best Budget
REP Fitness 5000 Series Leg Roller Attachment

Product Highlights
- Compatible with racks with 1” hole sizing
- 20.1” L x 4.8” W
- Pad length of 15.4”
- 600-lb weight capacity
- Can be purchased as a single unit or as a pair
Pros & Cons
Pros
- Versatile rack attachment
- Compact design
- Can be purchased as a pair
- 600-lb weight capacity
- Inexpensive
Cons
- Will have to buy a pair for lat pulldowns
- Must have a power rack with 1” holes
Bottom Line
The REP Fitness 5000 Series Leg Roller Attachment is a simple and inexpensive way to diversify your training, compatible with the PR-5000 power rack, and most power racks with 1-inch hole sizing. The leg roller can be used for exercises such as Nordic curls, split squats, and even for lat pulldowns—although you’ll need to buy a second roller for this exercise.
Best Space-Saving Nordic Bench: Rogue Monster Lite Rack Mount Leg Roller
Good for: Home gym owners looking for a compact solution for doing Nordic curls
Best Space-Saving
Rogue Monster Lite Rack Mount Leg Roller

Product Highlights
- Power rack attachment for Rogue Monster Lite series of racks
- Useful for unilateral training and glute/ham work
- Attachment for 5/8″ hole sizing
- 10-lb product weight
- Overall dimensione of 17.75” L x 5” W
- Pad length of 13”
Pros & Cons
Pros
- Versatile
- Lightweight
- Made in the USA
Cons
- Compatible only with Rogue Monster Lite racks and rigs
- Pricier than other leg roller attachments
Bottom Line
The Rogue Monster Lite Rack Mount Leg Roller is a versatile rack attachment made for the Rogue Monster Lite rack series. As a relatively lightweight attachment at 10 pounds, the leg roller attachment can be used for Bulgarian split squats, glute and ham work, or even upper body work—like preacher curls.
Best Nordic Bench for Beginners: Base Blocks Nordic Plus
Good for: Beginners looking for a great starting point for training Nordic curls
Best for Beginners
Base Blocks Nordic Plus

Product Highlights
- Adjustable to five heights
- Thick foam pad for knee support
- Progression to full Nordic curl
- Build lower back muscles
Pros & Cons
Pros
- Free shipping to the USA and Canada
- Good for various experience levels
- 90-day app access
- Anchors for bands
- Set-up is fast
Cons
- Currently only available for pre-order
- No reviews yet
Bottom Line
The Nordic Plus may be a great addition to your home gym whether you are just starting out or are more experienced and want a way to train Nordic curls. This bench’s ability to adjust to five heights makes it extremely versatile for various strength levels.You can strengthen your hamstrings, calves, or lower back depending on the exercises you do. It also comes with band anchors, allowing you to increase the difficulty of certain exercises.Its assembly time is only five minutes, so you can get started right away.
Best Portable Nordic Bench: Freak Athlete Nordic Mini Pro
Good for: Anyone wanting a lightweight Nordic bench that can be stowed away in between uses
Best Portable
Freak Athlete Nordic Mini Pro

Product Highlights
- 18” x 24” surface, which supports users up to 6’ 10’ and boasts a 350-lb weight capacity
- Portable with built-in transport wheels
- Designed to enable exercises typically completed on a full-sized GHD machine
Pros & Cons
Pros
- Portable
- Compact
- Affordable
- Lots of exercise choices
- 350-lb weight limit
- Only weighs 45 lbs
- Full-size footplate
Cons
- Sells out quickly
- Not quite as versatile as a full-sized GHD (can’t do ab exercises)
- Counterbalance required
Bottom Line
Freak Athlete’s Nordic Mini Pro is a good option for home gym owners who want a GHD but do not have the space.
Best Premium Nordic Bench: Rogue Floor Glute
Good for: Those who have the floor space and money for a dedicated Nordic curl board
Best Premium
Rogue Floor Glute

Product Highlights
- More compact alternative to traditional GHD machines
- Laser-cut-steel floor machine
- 62″ x 24″ footprint
- Adjustable foot pads can be set at six different height options
Pros & Cons
Pros
- More compact than traditional GHD
- Made of 11-guage steel
- Transport wheels
Cons
- Can only be used for specific exercise
- Takes up 5 feet of floor space
Bottom Line
The Rogue Floor Glute provides a nice way to practice nordic curls in a more compact package than a traditional GHD, though it still takes up 5 feet of floor space.
Best Weight Bench for Nordic Curls: The Tib Bar Guy Nordic Weight Bench
Good for: People wanting a versatile weight bench that can specialize in Nordic curls
Best Weight Bench
The Tib Bar Guy Nordic Weight Bench

Product Highlights
- A combination of the Nordic floor bench and traditional incline bench
- 14 adjustable positions
- Priced affordably
- Ships worldwide
Pros & Cons
Pros
- Adjustable bench with Nordic attachment
- 90-day satisfaction guarantee
- Designed in the USA
- Steel construction allows for a 700-lbs max weight
- 14 adjustable positions
Cons
- 10-in back pad which may not be suitable for larger users
- Not the highest quality materials
Bottom Line
The Nordic Weight Bench is an adjustable bench that combines the traditional weight bench with the Nordic Curl bench so you can perform anything from an incline bench to a Nordic hamstring curl.
Most Versatile Nordic Bench: Nordstick NordBench
Good for: Anyone looking for a versatile approach to building hamstring strength
Most Versatile
Nordstick NordBench

Product Highlights
Pros & Cons
Pros
- Priced competitively
- 5 machines in 1
- Highly versatile
- Vertical or wall-mount storage
- 500-lb weight capacity
Cons
- Shipping is extra
- Users over 250 lbs will need a counterweight added to the back
Bottom Line
The Nordstick NordBench is a highly versatile leg machine, with five different machines combined into one unit, along with an optional band system adding upper-body exercises. The bench has eight different angles to perform Nordic curls, ranging from flat to 45 degrees. It supports a wide variety of users, up to people 6 feet, 8 inches tall.
Other Nordic Benches We Researched
Nordic benches are a hot commodity right now. There are quite a few on the market, with new innovations coming out quickly by many companies. With that said, not every bench made the cut. Here are some that we liked, but didn’t quite break onto our list for one reason or another.
- Sorinex P3 Poor Man Glute-Ham Developer: Although Sorinex consistently makes high-quality pieces of equipment in the USA, their Poor Man Glute-Ham Developer is one of the more expensive Nordic benches on the market, at about $700 plus shipping costs. With a larger footprint and little versatility, there are probably better options available for home gym users.
- The Tib Bar Guy EZ-Nord: The Tib Bar Guy EZ-Nord might be an ideal option for those who already have a weight bench. This attachment wraps around a bench to allow tension in the leg roller for Nordic curls, like a Nordic strap. However, the EZ-Nord isn’t compatible with every bench, and we’ve yet to test it out ourselves.
- Nordstick Curl Strap: This ultra-budget Nordic curl strap anchors underneath your door and allows for a foot anchor for your Nordic curls. At under $30, the Nordstick is one of the cheapest Nordic bench alternatives available, but we haven’t tried this one out yet.
- Shogun NORD-EX: This Nordic bench is a high-quality machine that can convert into a back extension machine as well. While we recommend this for its construction and durability, it’s currently sold out, and we’re not sure when it’ll be back in stock. Read more in our Shogun NORD-EX review.
How We Picked and Tested
To pick the best Nordic benches on the market, the team at Garage Gym Reviews tested a dozen different machines after researching top brands and products. We rated the following categories between 1 and 5 after taking each item through several workouts:

- Stability: To perform a Nordic curl, you’ll want a bench that feels secure while in use and that doesn’t topple over during reps.
- Construction and durability: We took a look at the materials used and noted any quality issues that could lead to a less durable product over extended use.
- Training experience: We tried each product out through a workout of Nordic curls, as well as other exercises if the bench provided the extra versatility. This was a rating on how the bench felt and performed while in use.
- Pads and covering: The pads need to be firm enough for support, while still being soft for comfort.
- Portability and stowability: The amount of portability of Nordic benches varies greatly, so it was important to note how a Nordic bench may fit into a garage gym space.
- Adjustability: While some Nordic benches have versatility to adjust into different machines, our main focus with this feature is how the angles of the Nordic bench can adjust, or even just adjusting the leg rollers or footplate.
- Value: After looking at all the features of each Nordic bench, we compared prices to other products on the market and decided if the price made sense for the features and materials offered.
In addition to these features, we looked at the delivery and assembly of the gym equipment, as well as the customer experience: warranties, financing options, and customer service. Once we ranked each of these aspects of the Nordic benches, we averaged out an overall score to determine our top picks.
Benefits of Nordic Benches
The Nordic bench is the best way to do the Nordic hamstring curl, a very challenging exercise that involves the hamstring and glutes predominantly. To master this exercise takes time, so I’d say the first benefit is learning a bit of patience as you slowly work towards a full Nordic curl.
Aside from that, here are a few other benefits of using Nordic benches.
Strengthen the Posterior Chain
As I said, the Nordic curl isolates the posterior chain, particularly the glutes and hamstrings. The eccentric movement of the Nordic curl gives you a solid workout, but having the strength to bring the upper body back up to the starting position requires a lot of hamstring strength. Because of this, working on Nordic progressions will strengthen the glutes and hamstrings over time, much like any other strength training exercise with progressive overload.
Increased Athletic Performance
A study from March 20231 had collegiate athletes add additional Nordic hamstring exercises or sprinting to their lower-body workouts for seven weeks, plus a control group who just completed the standard lower-body workout. The athletes who added the Nordics or sprinting had significant increases in overall athletic performance at the end of the seven-week period over the control group.

The posterior chain is the center for power in athletes, as these muscles are the most important for athletic and dynamic movements, like jumping and sprinting. Working Nordic curls will strengthen these muscles..
Reduced Risk of Injury
Strengthening the hamstring can also help prevent hamstring-related injuries in athletes. A 2019 review2 showed that implementing Nordic hamstring exercises into an athletic program or strength training program can help improve the hamstrings tolerance for higher-volume training—all while reducing the risk of a hamstring strain. The review also makes the argument that the best results come from lower, more consistent volume training of Nordic hamstring exercises.
Experts Who Contributed To This Article
What to Look for in Nordic Benches
Looking to incorporate some Nordic curls into your training? Here are some things to consider before purchasing a Nordic bench.
Versatility

Floor space in a home gym is a commodity, so typically, we want our gym equipment to have good versatility. Lots of Nordic benches do just one thing very well; if you have the space for it, then that’s great. However, in recent years, several Nordic benches have come out that add versatility by converting into different machines. If you’re wanting a Nordic bench but can’t sacrifice space for just one modality, these versatile options may be better for your gym.
Footprint
Another major factor is the amount of space that your Nordic bench will take up. Some have been developed to be compact, or store upright while not in use. Others can be used with leg attachments on power racks. Whichever Nordic bench you may be looking at, be sure to consider the floor space that you can allot within your home gym.

Construction
Ideally, you want a product that can last, so it’s important to look at the materials used in the construction of the Nordic bench. Solid construction and materials will add to the stability of the bench while in use, but the trade-off is that these benches will also be pricier options.
Cost
Nordic benches and their alternatives can vary wildly, costing as little as $50 or as much as $1,000. It’s important to consider the sort of budget you have for this piece of equipment, as that’ll determine the types of Nordic benches available to you.
Best Nordic Bench: FAQs
What’s a good alternative for Nordic curls?
If you’re looking for another way to train the hamstrings and glutes, you can perform a back extension on a glute-ham developer machine. However, if all you have is a barbell or a pair of dumbbells, you can do a Romanian deadlift, too, where you shift the hips back on the descent of the bar, to keep the emphasis on hamstring and glute strength.
RELATED: How To Do Back Extensions At Home
Are Nordic curls safe for beginners?
Nordic curls are extremely challenging, but still safe for beginners. It’ll take time to be able to perform a full Nordic curl, so most people do Nordic progressions on a Nordic bench at first. In order to do a progression, you can stack weight plates or blocks onto the Nordic bench to raise the target position, slowly removing weights and lowering the target as you improve.
What is the best Nordic bench for home gyms?
The best Nordic bench will depend on the amount of floor space you have in your gym, as well as the cost and your fitness goals. Here are our top picks for the best Nordic bench, chosen to help out a variety of home gym users and needs:
-Best Overall Nordic Bench: Freak Athlete Hyper Pro
-Best Budget Nordic Bench: REP Fitness 5000 Series Leg Roller Attachment
-Best Space-Saving Nordic Bench: Rogue Monster Lite Rack Mount Leg Roller
-Best Nordic Bench for Beginners: Base Blocks Nordic Plus
-Best Portable Nordic Bench: Freak Athlete Nordic Mini Pro
-Best Premium Nordic Bench: Rogue Floor Glute
-Best Weight Bench for Nordic Curls: The Tib Bar Guy Nordic Weight Bench
-Most Versatile Nordic Bench: Nordstick NordBench
References
- Ripley NJ, Cuthbert M, Comfort P, McMahon JJ. Effect of additional Nordic hamstring exercise or sprint training on the modifiable risk factors of hamstring strain injuries and performance. PLoS One. 2023 Mar 2;18(3):e0281966. doi: 10.1371/journal.pone.0281966. PMID: 36862645; PMCID: PMC9980768.
- Cuthbert M, Ripley N, McMahon JJ, Evans M, Haff GG, Comfort P. The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses. Sports Med. 2020 Jan;50(1):83-99. doi: 10.1007/s40279-019-01178-7. Erratum in: Sports Med. 2019 Nov 7;: PMID: 31502142; PMCID: PMC6942028.
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In the world of fitness, there are few lower-body workouts quite as challenging as the Nordic hamstring curl, where an athlete locks their heels in place and tries to lower their chest to the floor, keeping the hips extended—only relying on the glutes and hamstrings to lower and raise their body. Oftentimes, people will have to train for months just to perform the full range of motion of a bodyweight Nordic curl.Nordic curls are typically done with a Nordic bench, » Read more about: The 8 Best Nordic Benches (2025): Built to Build the Posterior Chain » Read more