The 8 Best Nordic Benches (2024): Built to Build the Posterior Chain

For home gym owners, one of the biggest drawbacks of classic Nordic benches are the rather large footprint for a single use. Our best overall pick for best Nordic bench, the NORD-EX by Shogun Sports, solves a lot of those issues by providing a two-in-one glute-ham developer machine—combining a back extension with a Nordic curl bench—all in a small, compact space.

The Shogun NORD-EX is heavily inspired by Knees Over Toes Guy Ben Patrick and ATG training. The equipment made is targeted to help “bulletproof” your knees by training and strengthening oft-neglected muscles, like the VMO muscle—part of your quad—or, in this case, the posterior chain muscles.

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One of the most impressive features of the Shogun NORD-EX that GGR founder and fitness equipment expert Coop Mitchell noticed was the materials used in its construction, earning a 4.5 out of 5 in our Shogun NORD-EX review. “The construction is much higher quality than I expected,” Coop says. “Everything is either powder coated with a textured black powder coat or stainless steel, such as the adjustment tubes that receive the most wear; they look great now and won’t corrode either.”

The compact Nordic bench has plenty of adjustability options, starting with three different angles to allow for Nordic curl progressions. The back extension function can adjust between 35 and 55 degrees, as well as extend the pad length from 35.6 inches to 42.4 inches. Plus, there is plenty of room to do the full range of motion in both exercises, an issue with some compact all-in-one machines.

Because the NORD-EX is a higher-end, commercial-grade machine, it’s also one of the pricier Nordic boards available, costing nearly $1,000—of which there is no financing option. However, if you’re looking for a Nordic bench and back extension, this machine will save you money—and space—on the two machines together.

If you’re wanting an all-in-one machine to strengthen your hamstrings, glutes, and posterior chain, all without taking up all the space in your home gym, then you may consider our pick for the most versatile Nordic Bench: the Freak Athlete Nordic Hyper GHD. This machine is 56 inches long and 23 inches wide, but it replaces six different machines in that space:

• Glute-ham developer (GHD)
• Adjustable Nordic bench
• 45° back extension
• Reverse hyper machine
• Hip thrust bench
• Sit-up bench

That’s a lot of machines. While each mode and functionality works pretty well, it only earns a 4 out of 5 in our training experience, as they all aren’t the same level of quality. The main disappointment in our testing was the reverse hyper machine, which lacks a full range of motion for taller athletes. Freak Athlete Essentials recommends the reverse hyper for athletes under 6 feet, 4 inches, but even GGR founder Coop Mitchell hit his feet on the ground being underneath the 6-foot mark.

All other modes and machines work pretty well, and the Nordic bench works great; it’s probably the favorite mode we tried out. Not only does it perform well, but the bench has multiple adjustment angles for Nordic progressions, able to incline up to 45 degrees. Additionally, the bench has decline angles to challenge those proficient in full Nordic curls.

The construction of the Freak Athlete Nordic Hyper isn’t the highest quality, earning a middle-of-the-road 3 out of 5. Coop explains, “Overall, the fit, finish, powder coat, and everything is just OK.” The welds are OK, the steel is decent at 14-gauge, and the vinyl is an older version that most import companies have improved upon; the vinyl and padding will probably wear down a bit over time.

Still, the Nordic Hyper GHD scores high in value, earning a 4.5 out of 5, as the 6-in-1 functionality makes the machine worth its $1,000 price tag.

Since its initial release in July 2023, the Freak Athlete Nordic Hyper GHD has been wildly popular, selling out on six different occasions in its short time on the market. You can see all of our thoughts in our Freak Athlete Nordic Hyper GHD review.

If you’re looking for a way to incorporate a Nordic curl into your home gym workouts without breaking the bank, then you can take a look at the REP Fitness 5000 Series Leg Roller attachment. At under $50, this leg roller attachment for REP’s 5000 series of power racks—with 1-inch holes and 3-inch-by-3-inch steel tubing—is an affordable and versatile piece of gym equipment for a variety of exercises.

Along with Nordic curls, you can set up the leg roller for different heights for other exercises, such as split squats or seated preacher curls. The leg roller attachment can even be bought as a pair to be used to secure the legs during a lat pull-down (if the pull-down is mounted on the power rack’s center).

The one major downside of the leg roller attachment is that it’s a power rack attachment; you’ll have to have a squat rack to use it. If you’re looking for a cheaper alternative for Nordic leg curls and don’t already have a squat cage, then the purchase of a rack will be pricey, and it can take up floor space that you may not have. 

However, if you have a power rack with 1-inch holes and 3-inch-by-3-inch tubing—a pretty standard size—then this leg roller can be a great option. Furthermore, if your rack has 5/8-inch holes instead, then REP Fitness makes another leg roller that fits their 4000 Series of racks, although it’s a bit more expensive.

If you have the space for a power rack in your home gym, but you’re lacking the space for a specialized piece of equipment like a Nordic bench, the Rogue Monster Lite Leg Roller Attachment is a great option to save space and add versatility at the same time. Simply lay down an exercise mat, hook your legs underneath the roller, and you’re good to go.

Sean Rigsby, owner of commercial gym Charlotte Strength and USA Weightlifting Junior National Team Coach, 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 says.

The leg rollers are made with powder-coated steel and a heavy-duty urethane-coated vinyl upholstery. The attachment has the same level of quality as other Rogue products, earning a 4.5 out of 5 in our testing for durability and construction.

After trying out the leg roller attachment myself, I give the attachment’s pads a total rating of 3.5 out of 5. Although they’re 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. While doing Nordic curls, it was challenging to hook both feet underneath the leg roller. I think larger athletes may run into the same issue with the pad length. It’ll work great for one-legged movements though, like Bulgarian split squats.

At just over $87, 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 and 5/8-inch holes. For 1-inch holes, Rogue offers their Monster Series version, although it’s more expensive at $120.

If you’re new to Nordic curls and are looking for a bench to get started with, the Nordic Plus by Base Blocks is 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 under $400.

Although it only has a max weight capacity of 330 pounds, it was very stable in our testing, leading GGR Everything lead reviewer Lindsay Scheele to rate the stability a 5 out of 5. Also, the Nordic Plus performs very well as a Nordic bench, with the adjustability rated a 4 out of 5. Lindsay adds, “If you are looking for a Nordic curl machine I would choose this one. It’s a great value, offers levels of intensity, and is user-friendly. I like the adjustability of it and it is really stable.”

However, the back extension portion of the machine may prove difficult for most to get a full range of motion, as many users will hit the pad with their head at the bottom of the back extension. Additionally, the pad doesn’t adjust the length, so for some users the pad will be too tall or too short.

GGR founder Coop Mitchell has been training Nordic curls routinely for over a year now and has used every setup from Nordic benches to DIY setups. He says that for progressive Nordic curls, the Nordic Plus is much better than some setups he’s used. He explains, “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.”

You can read more about this beginner-friendly Nordic bench in our Nordic Plus review.

Our pick for the best portable Nordic bench goes to Freak Athlete’s Nordic Mini Pro, which is a redesign of their Nordic Mini. While we haven’t tested out the updated Pro version, the main difference is the dual ankle rollers feature to better secure your feet while performing Nordics.

At a maximum length of 40 inches, the Nordic Mini Pro is compact, and also stands upright  when it’s not in use, saving a lot of floor space for your home gym. Additionally, it’s lightweight at 45 pounds and has wheels, making it very easy to roll on or off your lifting platform in between uses. GGR founder Coop Mitchell rates the portability of the Nordic Mini a 4.5 out of 5.

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 in its stability. In use, larger athletes may tip the Nordic Mini forward while leaning forward. Fortunately, Freak Athlete added a weight plate holder that can add up to 90 pounds of weight behind the footplate—all to act as a counterbalance.

At $249, the Nordic is constructed well, albeit with some budget-friendly padding. The bench pad uses a grippy nylon, reminiscent of older, traditional weight benches from REP Fitness, which add enough padding to the board to keep the knees comfortable while in use. The ankle rollers aren’t the best material, “but at their price point, I think it’s pretty good,” Coop adds. The pads’ firmness makes us suspect there will be some cracking over time, however.

You can check out our Freak Athlete Nordic Curl review to get all of our thoughts on the original Freak Athlete Nordic board.

This pick is for the people who already have their home gym outfitted with Olympic barbells, dumbbells, and weight benches, and 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—but very well.

At $600, this isn’t the priciest product on our list, but it also doesn’t have the versatility of the other expensive Nordic benches. It’s still a great product if you’re looking for a dedicated Nordic bench though. The 62-inch length helps the entire user stay on the bench while in use, whereas many more compact alternatives have the user’s chest and head off the bench at the bottom of a Nordic curl.

This piece of equipment has a lot of finer touches from Rogue Fitness as well, including laser-cut logos on the 11-gauge steel foot plate and side plates. With that said, there are no adjustments aside from the foot roller height, earning a 3 out of 5. Anyone looking for progressions will have to stack weight plates up for a target.

The floor glute has wheels on one end to help maneuver the 108-pound Nordic bench; however, it won’t stand up in between uses, so you’ll have to have dedicated floor space for the bench. This is similar to having a reverse hyper in a home gym; it’s large and bulky and does one thing very well. So, if you have the space for it and routinely do Nordic curls, it can be a solid addition to your gym.

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. Because it’s an adjustable bench, the bench can be adjusted for Nordic progressions, even with the back pad completely vertical.

As an adjustable weight bench, there are a couple of design issues that GGR founder Coop Mitchell had to call out 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, leaving 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 sums up of this weight bench. If you’re not looking for Nordic curls on a weight bench, then there are better options available with higher-quality materials. However, for anyone looking for a versatile piece of equipment that adds a Nordic curl to their home gym workouts, The Tib Bar Guy Nordic Weight Bench can be a solid addition.

Read our The Tib Bar Guy Nordic Weight Bench review for more information on this unique piece of equipment.