Of all the leg exercises at your disposal, few (if any) present as much of a challenge as the Nordic curl. This movement requires you to lock your heels in place and try to lower your chest to the floor while also keeping your hips extended, only relying on your glutes and hamstrings to lower and raise your body. Oftentimes, people will have to train for months just to perform the full range of motion of a bodyweight Nordic curl.
Most people perform this movement with a Nordic bench—a specialty 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; the Garage Gym Reviews team has researched and tested more than a dozen machines to give you our picks for the best Nordic benches.
Our squad of certified personal trainers, strength training enthusiasts, and competitive athletes carefully evaluated the Nordic bench market, looking for models that add versatility, functionality, and portability to your home gym space at a fair price. We utilized our in-depth fitness equipment testing methodology to assign scores on a 1-5 scale, rating key categories such as:
- Construction and Durability: What type of materials is the bench made from? Does it seem like it’ll hold up with repeated use without bending, breaking, or ripping? To earn a 3 out of 5, it may have a sturdy frame, but the padding may feel thin or cheap.
- Footprint and Portability: Size matters when it comes to home gym equipment. Some Nordic benches take up significant room, while others are more space-efficient. We give a 3 out of 5 rating if the bench is sizable but foldable or at least easy to move and store.
- Ergonomics and Comfort: While the exercise itself may feel a bit unpleasant, does the bench feel comfortable during use? A score of 3 out of 5 indicates it does, though it may not suit all users due to limited adjustability.
- Price and Value: Nordic benches range in price from around $250 to more than $1,000. We award a 3-out-of-5 rating if the bench is priced fairly based on its build quality and functionality.
In addition to our research and testing data, we consulted with exercise physiologist Chris Mohr, PhD, RD, for further insight on strength training and the importance of building a resilient posterior chain. We helped more than 9,300 people find their ideal home gym machine in 2025 (Nordic benches, included), and we’re here to help you find the perfect Nordic bench for your needs, too.
GGR Gold Pick – Best Nordic Bench
Earning an impressive overall score of 4.22 out of 5, the Freak Athlete Hyper Pro is our choice for the best overall Nordic bench thanks to an ultra-versatile design that gives you nine machines in one footprint-friendly profile.
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 Nordic Bench for Beginners – BaseBlocks Nordic Plus
- Best Portable Nordic Bench – Freak Athlete Nordic Mini Pro
- Best Space-Saving Nordic Bench – Rogue Monster Lite Rack Mount Leg Roller
- Best Adjustable Nordic Bench – Shogun NORD-EX
- Best Premium Nordic Bench – Rogue Floor Glute
- Best Weight Bench for Nordic Curls – The Tib Bar Guy Nordic Weight Bench
Current Top Deals
- Freak Athlete Hyper Pro – Birthday Sale | Take $100 off the Hyper Pro
- The Tib Bar Guy Nordic Weight Bench – $50 off the Nordic Weight Bench V2
Latest Updates
In March 2026, we reviewed our list of the best Nordic benches and added more robust testing notes, updated imagery, and comprehensive ratings to provide a more thorough overview of our top picks. The Freak Athlete Hyper Pro (formerly known as the Nordic Hyper GHD) still earns the top spot, since it delivers incredible value and versatility.
Best Overall Nordic Bench: Freak Athlete Hyper Pro
Updated by: Stephen Sheehan, CPT, CNC
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.
What our tester says:
“If you’re starting a home gym, this is fantastic value. With everything that this can do, I’m a huge fan.”
At a Glance
- 9-in-1 home gym machine
- Allows you to train 25+ movements
- Can be stored vertically
- Lifetime warranty
Formerly called the Nordic Hyper GHD, the Freak Athlete Hyper Pro easily earns the nod as the best overall Nordic bench because of its unparalleled versatility. With nine machines in one compact profile, this is a fantastic strength training tool for lower-body workouts (and more) because it allows you to perform more than 25 exercises. Offering everything from a Nordic curl bench to a hip thrust station, this freakishly functional machine can even be utilized for upper-body exercises like face pulls, biceps curls, and push-ups, helping it earn an impressive overall score of 4.22 out of 5.
Footprint: 4.5/5
Price & Value: 4.5/5
Construction: 3.5/5
Why We Like the Freak Athlete Hyper Pro
While the Nordic Hyper GHD was a six-in-one machine, the Hyper Pro ramps things up with nine modalities, including a glute ham developer, Nordic bench, back extension, reverse hyper, hip thrust, sit-up bench, and a few more options that weren’t part of its predecessor’s arsenal. As the ultimate posterior chain builder, the Hyper Pro offers plenty of challenging ways to train your glutes, hamstrings, and other lower- and upper-body muscles (plus your core).
The list of exercises you can perform on this machine is expansive, to put it mildly. Depending on how you set it up, you can go from doing Bulgarian split squats to GHD sit-ups to prone leg curls. You can also use the Hyper Pro to improve your mobility and flexibility with a variety of stretches, such as the calf stretch, couch stretch (great for opening your quads and hip flexors), and incline pigeon—a personal favorite for loosening up tight hips.
Based on its $800 price point and array of training possibilities, the Hyper Pro provides tremendous value, earning a 4.5-out-of-5 rating in this key category.
“If you’re starting a home gym, this is a fantastic value,” says GGR founder Coop Mitchell. “With everything that this can do, I’m a huge fan.”
In particular, Coop enjoyed the Nordic bench modality, which includes 14 incline increments. When analyzing each component of the Hyper Pro, he put the Nordic in his S tier (aka, the cream of the crop).
“This is a better incline Nordic bench than most others that you would use to progressively overload Nordics, because the full pad adjusts,” Coop told me.
Another reason the Hyper Pro takes home the No. 1 spot is its compact, footprint-friendly design. Weighing a manageable 108 pounds (and with built-in transport wheels), you can store it upright after you’re done training to preserve precious space in your home gym. As a result, we rate it a near-perfect 4.5 out of 5 for footprint and portability.
Some of the machines work better than others, but the concept of what the Freak Athlete Hyper Pro can do, I am a huge fan of.
GGR founder Coop Mitchell
Alternatives
While Coop loves the versatility and value you get with the Hyper Pro, he does have one callout: its construction. While the steel frame is sturdy and the machine is quite stable, the powder coating and padding didn’t exactly blow our founder away, leading to a construction and durability score of 3.5 out of 5.
However, Coop notes that the budget-friendly price point means you have to make some sacrifices with elements like the padding and powdercoat. So, even though those elements aren’t quite to the standard of higher-end machines, it shouldn’t be a reason to pass on this one.
In addition, the Hyper Pro’s versatility can be a bit of a double-edged sword. Freak Athlete didn’t make it particularly easy to navigate all the setup possibilities by failing to include clear-cut instructions for changing positions on the machine. As such, we docked several points off the delivery and assembly score, settling on a 2.5 out of 5.
“Freak Athlete could do a better job of having a physical guide,” Coop told me. “If it’s so complicated you can’t even create a guide for it, you have to figure that out. There are definitely easier ways to instruct people on how to adjust it.”
If you don’t need all those options, you can keep more money in your pocket by opting for the BaseBlocks Nordic Plus, which can allow you to save about $300 and still gives you a full-sized Nordic bench.
Testing Breakdown
Here’s how the Freak Athlete Hyper Pro scored based on our testing methodology. It earned near-perfect scores in critical categories like footprint and portability, stability, and value.
Vs. The Average
The Freak Athlete Hyper Pro is more expensive than the average Nordic bench. However, it’s well worth the cost based on all the exercises you can perform.
| Freak Athlete Hyper Pro | Average Nordic Bench | |
| Price | $799.99 | $495.37 |
| Weight | 108 lbs | 61.6 lbs |
| Weight Capacity | 500 lbs | 496 lbs |
| Warranty | Lifetime | Lifetime |
Check out our full Freak Athlete Hyper Pro review for more details.
Best Budget Nordic Bench: REP Fitness 5000 Series Leg Roller Attachment
Updated by: Stephen Sheehan, CPT, CNC
At a Glance
- Compact and lightweight design
- Chrome-plated, solid cylinder construction
- Compatible with 1” hole uprights
- Sold in singles or as a pair
If you own the REP PR-5000 power rack (or a rack with 1-inch holes), you can expand your exercise options for roughly the same price as a tub of your favorite protein powder. At around $55 (for a single attachment), the 5000 Series Leg Roller Attachment offers a compact option for a budget-friendly Nordic curl station in your home gym. Like many other REP products we’ve tested, this attachment checks the boxes for construction and durability, earning a perfect 5-out-of-5 score in this all-important category.
Value: 5/5
Construction: 5/5
Ergonomics: 3/5
Why We Like the REP Fitness 5000 Series Leg Roller Attachment
Built with 11- and 8-gauge steel, this leg roller does not move at all during use. That was a welcomed surprise for Senior Staff Writer Caine Wilkes, OLY, CNC, USAW-L1, who hasn’t always enjoyed that same sense of stability with similar products.
“I’ve had some leg rollers give a little flex when you put a lot of pressure on them for Nordic curls or split squats,” he told me in reference to his 4-out-of-5 stability rating. “The padding feels solid, too, and the vinyl is nice and grippy. It doesn’t feel cheap at all, even if it is a little cheap price-wise.”
Speaking of the price, you can add a single roller attachment to your setup for roughly $55, or you can purchase a pair for $100, allowing you to save a few bucks. Accordingly, we rate the value at a perfect 5 out of 5.
We also awarded a perfect footprint and portability score since the whole attachment measures just 20 inches long. For such a compact option, we also appreciate that it offers a 600-pound weight capacity—more than enough for heavy Bulgarian split squats. Plus, you can even use it as a leg pad to hold your legs in place for lat pulldowns or similar cable exercises.
It’s a fantastic option if you can’t splurge or spare the space for a full Nordic bench. It also has a bit of extra versatility, which is nice.
Caine Wilkes, OLY, CNC, USAW-L1
Alternatives
While we’re impressed by its build quality and footprint-friendly design, the 5000 Series Leg Roller Attachment isn’t the most ergonomic option on this list. In fact, ergonomics and comfort is the only category in which it didn’t earn at least a 4 or higher.
While the padding is comfortable and the leg roller turns smoothly through Nordic curls, there’s one issue: the pad length. “The 17.4-inch pad length is a little short for me (an admittedly larger gentleman) to fit both legs comfortably under for a Nordic curl,” Caine told me. “People who are more average-sized should be fine, however.”
Caine also pointed out that you’ll need a rack with 1-inch holes along the uprights, but you also have to consider how low you can place your leg roller to the ground for effective Nordic curls.
“Some racks will have bolts and feet in the way of where you’d want the leg roller—an issue I ran into while testing,” Caine explained. “I had to use some blocks and plates to elevate myself for the exercise. A bolted-down rack like the PR-5000 should work fine at any height, though.”
One final minor callout we have is that while you get a lifetime warranty with the attachment, you only get 30 days on the upholstery. That said, REP Fitness typically provides great customer service, which is why we still awarded a 4-out-of-5 customer experience rating.
Don’t have a power rack with 1-inch holes? At $249, the Freak Athlete Nordic Mini Pro is still fairly affordable when compared to other options on this list.
Testing Breakdown
The 5000 Series Leg Roller Attachment earned perfect scores in four categories, including construction and durability, which reinforces REP’s reputation for outstanding build quality.
Vs. The Average
The REP Fitness 5000 Series Leg Roller Attachment is significantly cheaper than a traditional Nordic bench. Surprisingly, though, it offers a higher weight capacity despite its compact design.
| REP Fitness 5000 Series Leg Roller Attachment | Average Nordic Bench | |
| Price | $54.99 (single) or $100 (pair) | $495.37 |
| Weight | 4.4 lbs | 61.6 lbs |
| Weight Capacity | 600 lbs | 496 lbs |
| Warranty | Lifetime | Lifetime |
Best Nordic Bench for Beginners: BaseBlocks Nordic Plus
Updated by: Stephen Sheehan, CPT, CNC
At a Glance
- Hybrid Nordic curl and back extension bench
- Adjustable to five inclines
- Quick and easy assembly
- Lifetime warranty
If you’re new to Nordic curls and are looking for a bench to get started with, the Nordic Plus by BaseBlocks can be an excellent option. Including its flat position, there are a total of five angle adjustments up to 45 degrees, which will allow for beginners to build up to their first full Nordic curl. Plus, the bench adds versatility by doubling as a 45-degree hyperextension machine, all for less than $500. As a result, we rate the value at a perfect 5 out of 5.
Value: 5/5
Stability: 5/5
Footprint & Portability: 4/5
Why We Like the BaseBlocks Nordic Plus
Although it doesn’t offer the same versatility as the Freak Athlete Hyper Pro (our top overall pick), the BaseBlocks Nordic Plus still gives you two machines in one. This hybrid bench can be ideal for beginners who want to do Nordic curls and back extensions at home thanks to five incline settings that allow you to choose the pad angle based on your starting strength level. This unique design lets you strengthen the bottom part (the descent toward the pad) of the Nordic curl (the most challenging part) at a lower intensity, paving the way for progressive overload.
Although it only has a max weight capacity of 330 pounds, the Nordic Plus still earned a 5-out-of-5 stability rating from GGR Everything lead reviewer Lindsay Scheele, CPT, CNC. This can be attributed to its sturdy, powder-coated steel base and thick, leather-enclosed foam pads.
“If you are looking for a Nordic curl machine, I would choose this one,” she told me. “It’s a great value, offers multiple levels of intensity, and is user-friendly.”
Furthermore, the Nordic Plus is also footprint-friendly. We rated it a 4 out of 5 in this all-important category for space-conscious home gym owners.
“It doesn’t take up a lot of space when in use,” Lindsay explained. “The whole thing only weighs 54 pounds and is really easy to move around thanks to being so lightweight. It also has wheels on the back of the machine.”
BaseBlocks also deserves a tip of the cap for its excellent customer-oriented warranty and return policies. In addition to free shipping, you get a lifetime warranty where the company will fix any of the functional elements for free. Plus, you can return the Nordic Plus within 100 days for a full refund (minus shipping costs). As a result, we rate the customer experience a perfect 5 out of 5.
For anyone who has tried progressive Nordics, this is vastly better than having to stack up weight plates (or, in my case, DC blocks) in order to achieve the proper height.
GGR founder Coop Mitchell
Alternatives
One of the only areas where the Nordic Plus fell short of expectations was delivery and assembly, as we rated it a 3 out of 5 due to one of the legs arriving bent. However, Lindsay poured some cold water on the idea that it was the result of poor packaging.
“The box they sent it in was well-packaged and not damaged, so we are thinking it left the factory bent,” she told me. “Overall, the setup is very easy and should take one person about 30 minutes or less.”
We also have one design callout worth mentioning. The back extension portion of the machine may prove difficult for most to get a full range of motion, as many users will likely hit the front pad with their head at the bottom of the movement. Additionally, the pad doesn’t adjust length-wise, so the pad will be too tall or too short for some users, depending on your height. Still, we rate the ergonomics and comfort at a rock-solid 4 out of 5
If you’ve got room to splurge, the Freak Athlete Hyper Pro offers more versatility and a higher weight capacity(500 pounds). Keep in mind, though, that it’ll cost you about $300 more than the Nordic Plus.
Testing Breakdown
The BaseBlocks Nordic Plus posted excellent scores across the board, with delivery and assembly representing the only category in which it didn’t post a 4 or higher.
Vs. The Average
The BaseBlocks Nordic Plus is right on par with the average Nordic bench from a price perspective. It’s also close in size, weighing just 8 pounds less than the average Nordic bench.
| BaseBlocks Nordic Plus | Average Nordic Bench | |
| Price | $495 | $495.37 |
| Weight | 54 lbs | 61.6 lbs |
| Weight Capacity | 330 lbs | 496 lbs |
| Warranty | Lifetime | Lifetime |
Check out our complete Nordic Plus review for more in-depth information on this beginner-friendly bench.
Best Portable Nordic Bench: Freak Athlete Nordic Mini Pro
Updated by: Stephen Sheehan, CPT, CNC
At a Glance
- Built-in transport wheels
- Affordably priced
- Full-size footplate
- Lifetime warranty
Our pick for the best portable Nordic bench goes to Freak Athlete’s Nordic Mini Pro, which is a redesign of the brand’s original Nordic Mini. While we haven’t tested out the updated Pro version, the main difference is the featured dual ankle rollers that can help better secure your feet while performing Nordics.
At a maximum length of 40 inches, the Nordic Mini Pro certainly fits the profile of compact exercise equipment, and it also stands upright when not in use, saving valuable floor space in your home gym. As a result, GGR founder Coop Mitchell rates the footprint and portability at a 4.5 out of 5.
Footprint: 4.5/5
Value: 4/5
Durability: 3.5/5
Why We Like the Freak Athlete Nordic Mini Pro
Tipping the scales at a lightweight 44 pounds, the Nordic Mini Pro is built with portability in mind. Plus, it has wheels at the front, making it very easy to roll on or off your lifting platform between uses.
“It won’t take up much space at all, especially when stored vertically,” Coop told me. Just how little room does the Nordic Mini Pro command in that position? When stored vertically, you can reduce the footprint to just 1 square foot.
At about $249, the Nordic Mini Pro is constructed well, albeit with some budget-friendly padding. The bench pad uses a grippy nylon upholstery, reminiscent of older, traditional weight benches, which can add enough padding to the board to keep your knees comfortable while in use. Although the ankle rollers aren’t the best material, Coop still rates the value at a 4 out of 5.
“This isn’t as nice of a foam as what you’d see from some of the higher-end options, but I think for the price point, it’s actually pretty nice,” he explained.
Luckily, Freak Athlete covers the Nordic Mini Pro with a lifetime warranty. This should give you confidence about investing in this tool for bulletproofing your hamstrings. In addition, we like that this product is HSA/FSA-eligible, meaning you can use pre-tax dollars to fund your purchase. And with a military and first responders discount available as well as financing options through After Pay, we rate the customer experience a 4 out of 5.
One of the issues I’ve found with some of these is the foam is too soft. This one is perfect (for the price). It’s firm enough that you don’t feel like you’re just sinking into a bed, but it’s not so firm that it’s super uncomfortable on your knees.
GGR founder Coop Mitchell
Alternatives
Because of its compact nature, the bench isn’t as stable as other Nordic benches we’ve tested, only earning a 3.5 out of 5 for stability. In use, larger athletes may tip the Nordic Mini while leaning forward. Fortunately, Freak Athlete added a weight plate holder that can hold up to 90 pounds behind the footplate—all to act as a counterbalance.
As mentioned earlier, we do have some mild durability concerns with the padding, as well. Although there was no cracking or deterioration from repeated use during testing, there’s a chance it may crack down the road. As such, we docked some points off the construction and durability score, settling on a 3.5 out of 5.
For a more rugged Nordic bench, check out the Rogue Floor Glute. Although it’s more expensive, it earned a much higher construction and durability rating, making it a great long-term investment.
Testing Breakdown
The Freak Athlete Nordic Mini Pro performed well in testing, earning at least a 4 out of 5 in all but two categories. Even then, it still earned above-average scores of 3.5 for construction and durability, as well as stability.
Vs. The Average
The Freak Athlete Nordic Mini Pro is roughly half the cost of the average Nordic bench. Its compact design results in a lighter frame, too, but also a lower weight capacity.
| Freak Athlete Nordic Mini Pro | Average Nordic Bench | |
| Price | $249.99 | $495.37 |
| Weight | 44 lbs | 61.6 lbs |
| Weight Capacity | 350 lbs | 496 lbs |
| Warranty | Lifetime | Lifetime |
You can check out our Freak Athlete Nordic Curl review to get all our thoughts on the original Freak Athlete Nordic board.
Best Space-Saving Nordic Bench: Rogue Monster Lite Rack Mount Leg Roller
Updated by: Stephen Sheehan, CPT, CNC
At a Glance
- Compatible only with Rogue Monster Lite racks
- Weighs just 10 lbs
- Great for unilateral training
- HSA/FSA-eligible
If you have space for a power rack in your home gym, but not enough to also try and squeeze in a full-sized Nordic bench, the Rogue Monster Lite Leg Roller Attachment is a great option that adds versatility without taking up precious real estate. Once you’ve hooked it into one of the Monster Lite’s uprights, simply lay down an exercise mat, hook your legs underneath the roller, and you’re good to go. This inexpensive, compact training tool earns a perfect 5-out-of-5 value score since it only costs $100.
Value: 5/5
Construction: 4.5/5
Stability: 4/5
Why We Like the Rogue Monster Lite Rack Mount Leg Roller
Sean Rigsby, USA Weightlifting Junior National Team Coach and owner of Charlotte Strength commercial gym, uses the Rogue Monster Lite Leg Rollers on his power racks for his athletes, and he’s been impressed with the level of quality and durability.
“I have a rugby team using the leg roller attachments for accessory work multiple times each week, and the leg rollers still look brand new after three months of consistent use,” he told me.
The leg rollers are made with powder-coated steel and a heavy-duty, urethane-coated, vinyl-upholstered foot pad that measures 5 inches in diameter and 13 inches across. The attachment has the same level of quality as other Rogue products we’ve tested, earning a near-perfect 4.5-out-of-5 rating for construction and durability.
At $100, the Monster Lite Leg Roller is an inexpensive alternative to a Nordic bench, as well, as long as you have a Monster Lite rack with 3-inch-by-3-inch steel uprights and 5/8-inch holes. For 2-inch-by-3-inch uprights, Rogue offers a Monster Lite to Infinity Retrofit Kit for an additional $35.
Another plus is that Rogue covers this attachment with a limited lifetime frame warranty. You also get 90 days of coverage on the upholstery. Plus, the Monster Lite Leg Roller is HSA/FSA-eligible—a nice bonus if you want to use pre-tax dollars to fund this home gym upgrade. As a result, we rate the customer experience at a 4.5 out of 5.
It’s built solidly and adds great versatility for only $100.
GGR Senior Staff Writer Caine Wilkes, OLY, CNC, USAW-L1
Alternatives
After trying out the leg roller attachment, GGR Senior Staff Writer Caine Wilkes had some mixed feedback.
“Although the pads are constructed well and seem to be lasting very well in spite of a lot of use, the total pad length is 13 inches, which may be short for some larger athletes like me,” he explained.
While Caine was doing Nordic curls, he found it challenging to hook both of his feet underneath the leg roller. That may not be the case for everyone (hence the 4 out of 5 ergonomics and comfort rating), but it’s also not something that you can ignore, either.
“I think larger athletes may run into the same issue with the pad length,” Caine told me. “It’ll work great for one-legged movements, though, like Bulgarian split squats.”
Unfortunately, this attachment is only compatible with the Monster Lite rack series. That means you won’t be able to pair it with something like the Rogue HR-2 Half Rack—a compact power rack that’s ideal for space-conscious home gym owners. So, if you don’t already own a Monster Lite rack, you’ll need to consider other options on this list.
If you’re looking for a simple rack attachment, you could also consider the REP Fitness 5000 Series Leg Roller Attachment. Just be aware, though, that you need a rack with 1-inch holes to take advantage of its functionality.
Testing Breakdown
The Rogue Monster Lite Rack Mount Leg Roller performed remarkably well, earning at least a 4 out of 5 in every category. Here’s a full scoring breakdown.
Vs. The Average
The Rogue Monster Lite Rack Mount Leg Roller is substantially cheaper and smaller than the average Nordic bench, though it’s worth pointing out it’s an attachment rather than a dedicated machine.
| Rogue Monster Lite Rack Mount Leg Roller | Average Nordic Bench | |
| Price | $100 | $495.37 |
| Weight | 10 lbs | 61.6 lbs |
| Weight Capacity | Not listed | 496 lbs |
| Warranty | Limited lifetime (frame); 90 days (upholstery) | Lifetime |
Best Adjustable Nordic Bench: Shogun NORD-EX
Updated by: Stephen Sheehan, CPT, CNC
At a Glance
- Two-in-one Nordic bench
- Compact footprint
- Fully adjustable
- High-quality build materials
If you’re looking for a high-quality Nordic bench that can be tailored exactly to your liking, the Shogun NORD-EX is your best bet. It’s super-stable, offers excellent construction, and has a compact footprint that should appeal to space-conscious lifters. Earning a 4.5-out-of-5 rating for construction and durability, the NORD-EX made a strong impression on GGR founder Coop Mitchell.
“If you’re looking at a Nordic curl board and a back extension, I highly recommend this one,” he told me. “I don’t often say that, but this has really impressed me.”
Value: 4.5/5
Footprint: 4/5
Construction: 4.5/5
Why We Like the Shogun NORD-EX
While the NORD-EX boasts a premium look, it’s also incredibly functional. Coop gave it a near-perfect ergonomics and comfort score of 4.5 out of 5, noting that you can perform progressive Nordic curls at 15-, 30-, or 45-degree angles. This is particularly useful for beginners who aren’t ready for the most challenging versions of this taxing exercise. As such, we recommend taking advantage of the highest 45-degree angle, at first, until you can comfortably control your full range of motion.
Thanks to its high degree of adjustability, you’ll also be able to perform hyperextensions at a variety of angles from 35 to 55 degrees. Both Nordic curls and hyperextensions can help activate your glute muscles and ensure your hamstrings and glutes function properly—an essential aspect for daily activities.
Plus, while the bodyweight versions of both exercises are challenging on their own, you can ramp up the difficulty and overall intensity with dumbbells and resistance bands.
“Dumbbells are a great choice for beginners, as they are relatively easy to handle and can be used for a variety of exercises that target different muscle groups,” explains GGR expert contributor Christopher Mohr, PhD, RD.
If you want to use the NORD-EX for back extensions (an underrated exercise, in my opinion), you can look forward to a stable experience. Coop didn’t experience any wobbling or shaking, even when he performed weighted versions of this popular posterior chain builder.
“While using it, I’ve never worried about it not holding up to the weight,” he told me, rating the stability at near-perfect 4.5 out of 5.
If you want both machines in one that actually works just as well as standalone units and uses really high-quality components, I think this thing’s awesome.
GGR founder Coop Mitchell
Alternatives
At a list price of roughly $1,279, the NORD-EX is quite expensive compared to other options on this list. However, we still feel the price is fair based on the build quality and performance, which is why we rate the value at a near-perfect 4.5 out of 5.
That said, spending nearly $1,300 on a machine that’s designed for posterior chain exercises may not be a wise move if you’re just beginning your home gym journey. After all, you could get far more versatility for your money by investing in a budget-friendly squat rack, barbell, and set of weight plates. You may even have room to add an adjustable kettlebell to the mix for more versatility.
Furthermore, Shogun’s warranty policies aren’t exactly the best. You only get three years on the metal parts, welds, and cushions, and just 90 days on the finish and plastic/rubber parts. Some Nordic bench manufacturers provide lifetime coverage, so this seems lackluster, especially given the high investment cost. As a result, we docked a point off the customer experience score, rating it a 4 out of 5.
The Shogun NORD-EX isn’t a traditional weight bench, so if you’re looking for a weight bench that allows for Nordic curls, we recommend the Tib Bar Guy Nordic Weight Bench.
Testing Breakdown
The Shogun NORD-EX performed well across the board, earning a 4 or higher in every category. Here’s a complete scoring breakdown.
Vs. The Average
The NORD-EX is a premium-priced product that’s much more expensive than the average Nordic bench. It’s also roughly double the weight of the average Nordic bench.
| Shogun NORD-EX | Average Nordic Bench | |
| Price | $1,279 | $495.37 |
| Weight | 126 lbs | 61.6 lbs |
| Weight Capacity | Not listed online | 496 lbs |
| Warranty | 3 years on metal parts, welds, and cushions;90 days on finish and plastic/rubber parts | Lifetime |
Check out our Shogun NORD-EX review for more details.
Best Premium Nordic Bench: Rogue Floor Glute
Updated by: Stephen Sheehan, CPT, CNC
At a Glance
- Compact alternative to a traditional GHD machine
- Adjustable foot pads
- 11-gauge steel construction
- Built-in transport wheels
This pick is for the people who already have their home gym outfitted with Olympic barbells, dumbbells, and weight benches, yet there’s still plenty of room for a splurge purchase. If you’re not concerned about taking up floor space or having a machine with too much versatility, there’s the Rogue Floor Glute—a 62-inch-long Nordic bench made to do one thing—Nordic curls—albeit very well.
So, if you’re operating without any financial constraints, this high-end bench (that earns an overall 4.6-out-of-5 rating) can add to the aesthetic and functionality of your home gym.
Footprint: 4/5
Construction & Durability: 5/5
Stability: 4.5/5
Why We Like the Rogue Floor Glute
At nearly $700, this certainly isn’t the pick if you’re on a tight budget. However, you get what you pay for, and Rogue didn’t skimp on any of the details with this premium Nordic bench. As a result, we rate the construction and durability at a perfect 5 out of 5.
“This is a well-thought-out design by Rogue, and they have made sure that it is as comfortable as possible for the user,” GGR founder Coop Mitchell told me. “The pad is really nice and gives a good cushion for your knees, and the material that they used to wrap the pad is grippy in the best way. It allows you to feel locked in to focus on the rep.”
Furthermore, Coop appreciates how stable the Floor Glute is during use, especially when compared to similar products.
“This makes you feel glued to the floor while you are using it without having to have a counterweight like the Freak Athlete Mini Nordic Bench,” he explained.
Adjusting the Floor Glute is fairly straightforward, too. The pop-pin design makes it easy to set the foot pad exactly where you need it. Plus, Coop told me the foot pad glides as you make your adjustments. We rate the ergonomics and comfort at a perfect 5 out of 5.
This is Rogue, so you know that this is going to hold up well. They skip no expense on this and have the Rogue quality all over it.
GGR founder Coop Mitchell
Alternatives
Despite having transport wheels, this machine isn’t the easiest to move around. At 108 pounds, it’s quite hefty, and unfortunately, it’s not built for vertical storage. As a result, we docked a point off the footprint and portability score, resulting in a 4-out-of-5 rating.
“It cannot stand straight up to store out of the way when it is not in use,” Coop told me. “You would have to almost engineer something for it to lock into in order to keep it upright if you wanted it out of the way.”
Although this isn’t the priciest product on our list (that honor belongs to the Shogun NORD-EX), it also doesn’t have the versatility of some other expensive Nordic benches. You cannot adjust the thigh pad angle, for example, which could be beneficial for exercises like back extensions (or even beginner-friendly Nordics).
If you value versatility, you may want to consider something like the Freak Athlete Hyper Pro—a nine-in-one machine that’s roughly $115 more than the Rogue Floor Glute.
Testing Breakdown
The Rogue Floor Glute made a strong impression on our team, earning a 4 or higher in every category. Here’s a complete scoring breakdown.
Vs. The Average
The Rogue Floor Glute is nearly $200 more expensive than the average Nordic bench. It’s quite a bit heavier, though, weighing nearly 50 pounds more than the average profile.
| Rogue Floor Glute | Average Nordic Bench | |
| Price | $685 | $495.37 |
| Weight | 108 lbs | 61.6 lbs |
| Weight Capacity | Not listed online | 496 lbs |
| Warranty | Limited lifetime (frame), 90 days (upholstery) | Lifetime |
Best Weight Bench for Nordic Curls: The Tib Bar Guy Nordic Weight Bench V2
Updated by: Stephen Sheehan, CPT, CNC
At a Glance
- Nordic floor bench-traditional incline bench combo
- 14 adjustable positions
- Affordably priced
- High weight capacity
A dedicated Nordic bench isn’t for everyone; some people need versatility to add a product to their home gym. If you’re interested in versatility and Nordic curls, you may want to consider our pick for the best weight bench for Nordic curls: The Tib Bar Guy Nordic Weight Bench.
This inexpensive adjustable weight bench has a leg roller attachment by the seat of the bench. The seat pad is also a little wider to accommodate placing your knees on it. Once situated in the leg roller, the user can lean forward onto the bench, performing a Nordic curl. And because it’s an adjustable bench, the bench can be adjusted for Nordic progressions, even with the back pad completely vertical. This unique two-in-one training tool allows you to maximize your training potential in a footprint-friendly package, earning a near-perfect 4.5-out-of-5 rating in this category.
Construction: 3.5/5
Value: 4/5
Stability: 4/5
Why We Like The Tib Bar Guy Nordic Weight Bench
Based on its roughly $299 price point, you get good value given all the things you can do with the Tib Bar Guy Nordic Weight Bench. After all, this full-body strength training tool can work well for everything from lat pulldowns to Nordic curls to incline bench presses. As a result, we rate the value at a solid 4 out of 5.
Although it doesn’t have a foot pad like most traditional Nordic benches, this design allows you to perform a wider range of exercises. So, while some people may find this less comfortable, others may view it as a positive from a versatility standpoint.
We also appreciate the compact design and portability of this bench. It only weighs 38 pounds—nearly half the amount of the average weight bench we’ve tested. Despite its rather svelte design, it offers a 700-pound weight capacity, which should be more than enough for most users to perform lower- and upper-body exercises.
It is worth mentioning that this is not the most rugged bench, but GGR founder Coop Mitchell still thinks it’s a solid addition.
“The bench loses some points on sturdiness, but it is stable enough for people to do traditional bench workouts in its horizontal position,” he told me.
You get five adjustments for the seat, which is actually quite a bit, and the holes are tightly spaced. This allows you to refine and get exactly the angle that you would like.
GGR founder Coop Mitchell
Alternatives
As an adjustable weight bench, there are a couple of design issues that Coop had to address in his testing of the Nordic Weight Bench. To accommodate for nine back pad positions and five seat pad positions, the bench has a significant back pad, although Coop said most people may be able to avoid it by laying on just the back pad during bench press.
Additionally, the weight bench isn’t made with the highest-quality materials, earning a 3.5 out of 5 in construction and durability and leading Coop to compare it to the popular budget-priced FLYBIRD Adjustable Bench. It makes for a lightweight adjustable bench that has some definite wobble while in use.
“I like the addition of the Nordic curl feature, but the quality and stability leave it a bit lacking,” Coop told me, rating the ergonomics and comfort at a 3.5 out of 5.
If you’re not looking for Nordic curls on a weight bench, then there are better options available with higher-quality materials that provide a more comfortable experience.
Looking for a sturdier setup? We recommend the Rogue Floor Glute, which earned a perfect rating for construction and durability, as well as a 4.5 out of 5 for stability.
Testing Breakdown
Here’s a category-by-category scoring breakdown of The Tib Bar Guy Nordic Weight Bench.
Vs. The Average
The Tib Bar Guy Nordic Weight Bench is roughly $200 cheaper than the average Nordic bench, making it a solid option if you’re on a tighter budget.
| The Tib Bar Guy Nordic Weight Bench | Average Nordic Bench | |
| Price | $299 | $495.37 |
| Weight | 38 lbs | 61.6 lbs |
| Weight Capacity | 700 lbs | 496 lbs |
| Warranty | 1 year | Lifetime |
Read our The Tib Bar Guy Nordic Weight Bench reviewfor more information on this unique piece of equipment.
Our Testers
Cooper Mitchell
Coop is the founder of Garage Gym Reviews and an expert in home gym equipment.
Lindsay Scheele, CPT, CNC
Lindsay is a certified personal trainer and nutrition coach and the former lead reviewer for Garage Gym Reviews Everything.
Caine Wilkes, OLY, CNC, USAW-L1
Caine is a certified weightlifting coach and Olympian who specializes in evaluating strength training equipment.
Other Nordic Benches We Researched and Tested
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 or attachment made the cut. Here are some that we liked that 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, the brand’s Poor Man Glute-Ham Developer is one of the more expensive Nordic benches on the market at about $720 plus shipping costs. With a larger footprint and little versatility, there are probably better options available for home gym users.
- Nordstick NordBench: The Nordstick NordBench is highly versatile, combining five machines into one formidable unit, along with an optional band system that allows you to perform upper-body exercises. Rated for up to 500 pounds, it can accommodate users up to 6 feet, 8 inches tall. While those specs all look good on paper, we want to get our hands (and feet) on it before we add it to our lineup.
- The Nordstick Pro 3.0: This ultra-budget Nordic curl strap anchors underneath your door and allows for a DIY foot anchor for your Nordic curls. At an affordable price of roughly $39.99, the Nordstick is one of the cheapest Nordic bench alternatives available, but we haven’t tried this one out yet, either.
How We Picked and Tested The Best Nordic Benches
To identify the best Nordic benches on the market, our team 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 and assessing a brand’s return and warranty policies, as well as online customer reviews.
Construction and Durability
What type of materials is the bench constructed from? We look for durable metal (preferably, 11-gauge steel) that won’t bend or break under heavy loads. The padding and upholstery should also be of sufficient quality in that they won’t rip with repeated use.
To earn a 3 out of 5, the materials are good but not necessarily top of the line. For example, a bench may have a sturdy frame, but the padding may be less than stellar. Higher scores go to benches made with excellent materials that should hold up for years.
Footprint and Portability
How much room does the bench take up? Some are space-efficient, while others command quite a bit of real estate. We also assess how easily you can move and store a bench when you’re not using it.
To earn a 3 out of 5, the bench may be a bit sizable, but it can fold or be easily moved as needed for storage. We award higher scores to benches that have a compact footprint or are easy to roll, fold and store.
Ergonomics and Comfort
Does the bench feel comfortable for Nordic curls and other exercises? Can you easily adjust various settings—such as the incline level—to customize the bench to your body type?
To earn a 3 out of 5, the bench feels reasonably comfortable and can adjust a few settings, but it may not suit all users. Higher scores go to the most comfortable benches that offer a variety of settings and angles that fit users of various heights.
Stability
Does the bench feel secure while in use? We take note of any wobbling, shaking, or slippage that may cause discomfort or distract from your experience.
To earn a 3 out of 5, you may notice some movement, but the bench feels safe to use, overall. We award higher scores if the bench stays firmly in place and you feel well-supported for all types of movements.
Delivery and Assembly
Does the bench arrive ready to go out of the box, or does it involve a labor-intensive assembly process? To earn a 3 out of 5, the setup isn’t terrible, but you may face some challenges and the process could be time consuming. We award a 5 out of 5 if the bench is easy to assemble, requiring no more than 60 minutes for proper setup.
Price and Value
While attachments can cost as little as $55, a traditional Nordic bench can range in price from approximately $250 to more than $1,000. When you get on the higher end of the scale, you should expect a product to offer significantly more versatility, such as what you get with the Freak Athlete Hyper Pro.
To earn a 3 out of 5, the bench feels priced appropriately. It may not be a great deal, but you’re getting your money’s worth. On the other hand, we give a 4 or 5 if it offers exceptional value, meaning even if it’s expensive, it can still earn a high rating if its performance warrants the cost.
Customer Experience
What type of warranty and return policies does the manufacturer offer? Can you easily get in touch with customer service to address any shipping issues or product defects?
To earn a 3 out of 5, the company offers a warranty between three to five years, at least a 30-day return policy, and has multiple contact options. We award a perfect score to brands that are super responsive, have an easy ordering process, and offer a warranty of five years or more.
Customer Reviews
We value what real-world customers have to say about their experience with a particular Nordic bench. In addition to the official company website, we check Amazon and other retailers (when appropriate) to see the average rating. We take note of both common critiques and points of praise to get a full grasp of a customer’s journey.
Benefits of Nordic Benches
The Nordic bench is perhaps the best way to perform the Nordic hamstring curl—a very challenging exercise that predominantly involves the hamstring and glutes. To master this exercise takes time, so I’d say the first benefit is learning a bit of patience as you slowly work toward a full Nordic curl. Below are a few additional perks that can come from this challenging yet interesting movement
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 can give 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 can strengthen the glutes and hamstrings over time, much like any other strength training exercise with progressive overload.
“This continual challenge helps your muscles grow stronger,” explains Christopher Mohr, PhD, RD. “It’s important to start with manageable increments to prevent injury.”
RELATED: Best Glute Workouts
Improved 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 can help strengthen these muscles.
As an experienced personal trainer who’s worked with many athletes, GGR Senior Staff Writer Matt Dustin, CSCS, PN1-NC, offers a friendly reminder about why you need to take a holistic approach to training if you care about your performance on the field, court, or wherever you compete.
“A lot of people primarily train the muscles they can see in the mirror, but for athletic performance, you need to train your entire body, particularly your posterior chain,” he explains. “Using exercises like Nordic curls or hip thrusts, which train the hamstrings and glutes, can strengthen the muscles that help you generate more power when jumping and sprinting.”
RELATED: Best Hamstring Exercises
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.
Matt echoes this sentiment, noting that strengthening your hamstrings can help prevent muscle imbalances.
“The hamstrings are often neglected in comparison to other muscles, and if they’re not properly trained, you’re more likely to strain a muscle when you try to sprint,” he explains. “Having stronger glutes and hamstrings can also help keep your hips and lower back from tilting forward, often anterior pelvic tilt, which may cause lower back pain.”
RELATED: How to Do the Pelvic Tilt Exercise
Buying Guide: 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, like a GHD trainer or back extension station. 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 as 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 can add to the stability of the bench while in use, but the trade-off is that these benches will also be pricier, on average.
Cost
Nordic benches and their alternatives can vary wildly, with leg roller attachments or similar options costing as little as $50 and dedicated Nordic benches costing as much as $1,000. It’s important to consider the sort of budget you have for this piece of equipment, especially if you value versatility. That’s why we’re big fans of the Freak Athlete Hyper Pro, as you can perform a wide range of exercises on this nine-in-one machine.
You may be able to score more value by taking advantage of sales and discount codes, as well. Some brands routinely run promos that allow you to get their products for less than the list price. For example, you can check out our REP Fitness discount code page for ways to save on this popular equipment brand.
FAQs About Nordic Benches
What are the top features to look for in a Nordic bench?
The best Nordic benches feature sturdy steel construction and high-quality padding that’s sufficiently thick to keep you stable and comfortable. We also prefer models that have multiple height or angle settings, as well as a secure foot-lock system to accommodate different user heights and difficulty levels.
What’s a good alternative for Nordic curls?
If you’re looking for another way to train your 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 your hips back during the descent to keep the emphasis on hamstring and glute strength.
Are Nordic curls safe for beginners?
While Nordic curls can be quite challenging, they’re still safe for beginners when performed with proper form. It’ll take time to be able to execute a full Nordic curl, so most people first do Nordic progressions on a Nordic bench. 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.
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.
