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: Freak Athlete Nordic Hyper Pro
- Best Power Rack Attachment for Nordic Curls: REP Fitness 5000 Series Leg Roller Attachment
- 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 Portable Nordic Weight Bench: Freak Athlete Nordic Mini Pro
Best Nordic Bench Overall: Freak Athlete Nordic Hyper Pro
This versatile machine combines the functionality of up to nine separate machines in one compact package.
Specs
- Price: $999.99
- Functions: Nordic curl, back extension, reverse hyper, hip thrust, split squat, glute ham raise, and more
- Assisted leg curl angles: N/A
- Weight: 108lbs
- Dimensions: 60” L x 22” W
- Weight Capacity: 500lbs
- Warranty: Lifetime warranty
For an all-in-one lower body developer, it doesn’t get much better than the Freak Athlete Hyper Pro. Not only do you get 14 levels of incline for Nordic curls, but you also get an unmatched level of versatility, since the Hyper Pro can replace nine different pieces of equipment (including the best GHD machines). Its multifunctionality and easy-to-make adjustments during testing won it the title of best Nordic bench overall. Our tester also notes, “When you combine many machines into one, you usually have to make some sacrifices. This is also designed to be a budget-friendly machine, so some compromises were made — but there’s so much this piece of equipment can do.”
We gave the Hyper Pro a perfect 5 out of 5 for versatility, although our tester noted that it’s better suited for lower-body movements. Our tester says, “I especially love the incline feature for the Nordic curls, which make this a more accessible movement for beginners.” However, you will have to add on the Leg Developer Attachment with Upper Body Kit and the GHD Attachment to get the full suite of possibilities. These add-ons significantly increase the price of the machine, but if you want a multifunctional piece of equipment that’s much more compact than the best functional trainers, you might feel that’s a fair trade-off. All things considered, we still feel this is a praiseworthy value for a single machine designed for home gym enthusiasts, so we rated the value a 4.5 out of 5.
During testing, we were impressed with how easy it was to quickly make adjustments so we could seamlessly transition between movements. Bright, color-coded knobs make it easy to see where you can adjust the incline and decline (although new users may feel a little overwhelmed by all the possibilities; we’d love to see more guidance on the machine itself). We also appreciated the clear, laser-etched numbers showing the machine’s angles.
That said, our tester says “The powder coat is pretty so-so, and the metal feels thin. I’m okay with the quality, considering this isn’t priced in the same tier as REP Fitness and other companies.” Understanding that this is a budget-friendly machine and certain sacrifices were made to keep the price low, we gave the Hyper Pro a 3.5 out of 5 for quality.
Best Power Rack Attachment for Nordic Curls: REP Fitness 5000 Series Leg Roller Attachment
This leg roller attachment is a chrome-plated solid cylinder with a weight capacity of 600 pounds. The roller pad itself is sheathed in comfortable foam. It can be used for a variety of exercises, including lat pulldowns and Nordic curls.
Specs
- Price: $889.99
- Functions: Back extensions, Nordic curl, preacher curls, split squats, hip thrusts, and more
- Assisted leg curl angles: N/A
- Weight: 4.4lbs
- Dimensions: 20.1” L x 4.8” W
- Weight Capacity: 600lbs
- Warranty: Lifetime on the attachment; 30 days on the upholstery
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.
Best Nordic Bench for Small Spaces: Rogue Floor Glute
This space-saving apparatus supports glute ham raises, a vital exercise for cardio fiends and those looking to boost their squat and deadlift strength. Forged from laser-cut steel, it features six different height options and adjustable foot pads.
Specs
- Price: $600
- Functions: Glute-ham developer (GHD)
- Assisted leg curl angles: N/A
- Weight: 108lbs
- Dimensions: 62” L x 24” W
- Weight Capacity: N/A
- Warranty: Lifetime
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 Freak Athlete Hyper Pro if you don’t.
Best Budget Nordic Bench: Nordstick Performance Bundle
You can perform Nordic curls at home, in hotel rooms, or out in the wilderness with this portable, budget-friendly bundle, which includes straps, foam rollers, and an anchor.
Specs
- Price: $150
- Functions: Nordic curl, hamstring curl, hip abductions, and more
- Assisted leg curl angles: N/A (assistance via resistance bands)
- Weight: Not stated
- Dimensions: Not stated
- Weight Capacity: 880lbs
- Warranty: Not stated
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
The Tib Bar Guy Nordic Weight Bench combines a standard weight bench with a Nordic floor bench for standard strength exercises and movements like the Nordic curl and Trap 3 Raise. Forged from steel, the adjustable bench has been tested up to 700 pounds.
Specs
- Price: $299
- Functions: Nordic curl, adjustable weight bench
- Assisted leg curl angles: 90, 70, 56, 45, 35, 15, 0, -5 degrees
- Weight: 38lbs
- Dimensions: 62” L x 16” W x 19” H
- Weight Capacity: 700lbs
- Warranty: Not stated
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 Freak Athlete Hyper Pro if you’re looking for a high-quality build with excellent durability.
Best Adjustable Nordic Bench: Base Blocks Nordic Plus
This beginner-friendly Nordic bench has four different height adjustments to ease athletes into Nordic curls. It's made from steel and has a thick foam pad that's easy on the knees.
Specs
- Price: $395
- Functions: Nordic curl, back extensions
- Assisted leg curl angles: 45, 40, 28, 15 degrees
- Weight: 54lbs
- Dimensions: 47” L x 20” W x 16” H
- Weight Capacity: 330lbs
- Warranty: Lifetime
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 Freak Athlete Hyper Pro 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.
Best Portable Nordic Weight Bench: Freak Athlete Nordic Mini Pro
This mini Nordic Curl bench is small, portable, and stores vertically to save space.
Specs
- Price: $299.99
- Functions: Nordic curl
- Assisted leg curl angles: N/A
- Weight: 44lbs
- Dimensions: 38” L x 18” W
- Weight Capacity: 500lbs
- Warranty: Lifetime
For those who face both space and budget constraints, the Freak Athlete Nordic Mini Pro may just be the best budget home gym equipment you can buy. At just 38 inches long and 18 inches wide, you’d be hard-pressed to find a more compact way to get your Nordic curl fix. Plus, thanks to the smooth-rolling wheels on the bottom, you can easily roll the Mini Pro out of the way once your hamstrings are burnt out. The Mini Pro can also be stored upright, saving you even more space in your small home gym, which is why we gave the footprint and portability a 5 out of 5.
The biggest difference in this new iteration of the Nordic Mini Pro is the dual ankle rollers, which help better secure your feet and activate your hamstrings during Nordic curls. Since there’s a lot of pressure on your knees during Nordic curls, we also took a close look at the padding of the Mini Pro. The bench padding felt grippy and comfortable, and the ankle rollers padding felt a little too firm, which may lead to cracking eventually. However, for such a budget-friendly machine, we think that quality feels right, so we rated the padding a 4 out of 5.
Finally, one pro tip from our tester: You will need weight to counterbalance your Nordic curls. The Mini Pro supports up to 90lbs of weight for extra stability, and we found that was definitely needed for our tester to successfully complete his Nordic curls without tipping the bench. We rated the construction and durability a 3.5 out of 5 to reflect this; for a budget, specialty machine, we think the Mini Pro’s quality feels reflective of the price point.
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.
[Related: How to Strengthen Your Posterior Chain]
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.
| Best Nordic Bench Overall | Freak Athlete Nordic Hyper Pro | $999.99 |
| Best Power Rack Attachment for Nordic Curls | REP Fitness 5000 Series Leg Roller Attachment | $89.99 |
| Best Nordic Bench for Small Spaces | Rogue Floor Glute | $600 |
| Best Budget Nordic Bench | Nordstick Performance Bundle | $150 |
| Best Nordic Bench for Beginners | Tib Bar Guy Nordic Weight Bench | $299 |
| Best Adjustable Nordic Bench | Base Blocks Nordic Plus | $395 |
| Best Portable Nordic Weight Bench | Freak Athlete Nordic Mini Pro | $299.99 |
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.”
Nordic Benches FAQs
What is the best Nordic bench?
Our team of product testers and personal trainers like the Freak Athlete Hyper Pro and choose it as the best Nordic bench overall. They love its multifunctionality and versatility (it can replace up to nine pieces of gym equipment and supports over 25 different exercises) and feel that it’s a solid value for a lower-body machine. The vertical storage and wide range of adjustability also scored high marks in our testing.
Are Nordic benches worth it?
This would fall into the “nice to have” and not “need to have” category for home gym equipment, says certified personal trainer and BarBend editorial team member Kate Meier. “For people on a budget or short on space, I’d recommend finding a weight bench with a Nordic curl attachment instead of opting for a machine solely devoted to Nordic curls,” she says.
Can you use a Nordic bench for bench press?
It depends on the specific Nordic bench model you buy. Some are designed only for posterior chain exercises, like the Nordic curl (duh) and back extensions. Others are more versatile and allow for other movements, including bench press.
What muscles do Nordic benches work?
Nordic benches are primarily used for Nordic curls, which is a highly challenging exercise that mainly targets the hamstrings but also engages the entire posterior chain, Meier says. “If you’re looking to develop lower-body strength, this can certainly do that. It eliminates the need for other strength equipment like a barbell or adjustable dumbbells because it relies solely on your body weight, but is still extremely challenging due to the eccentric nature of the movement.”
