Looking to step up your hamstring training from the simple glute ham raise? Consider trying a Nordic curl. This simple yet intense bodyweight exercise places your knees on the ground rather than behind a pad, which changes the fulcrum of the movement and can really test your hamstrings with even just a few reps.
Naturally, though, your feet need to be anchored down to achieve this forward bend, so to effectively partake in Nordic curls, you either need to A) have a willing partner at the ready to hold and secure your feet during your reps, or B) add a Nordic bench to your home gym setup.
Nordic benches can help you unlock the explosive power and lower body strength of their associated exercise, and there are a handful of brands offering setups to keep your feet in-place without the need to call a friend of colleague in for assistance. Additionally, some Nordic benches can be adjusted and fine-tuned to help you stay supported as your hamstrings grow and adjust to the stressors at hand.
How We Tested
Admittedly, Nordic curls are one of the newest exercises I’ve adopted across my training regimen, but thankfully, I’ve been able to get hands-on with a number of the below picks over my months with the movement. I’ve noted and analyzed how efficient these benches are in keeping my frame secure throughout training, as well as how assisting they are when just getting started. Nordic curls are one of those exercises where few can achieve a full range of motion with their initial strength, so benches that adjust to give a regressed padding for less-abled athletes is a plus.
Naturally, I also took note of how cumbersome and large these benches are in the confines of a home gym or apartment space, because it can be difficult to justify owning a room-engulfing fitness tool when its solely used for a singular exercise.
The Tib Bar Guy Nordic Back Extension Machine
Thanks to a sturdy frame, adjustable angles for regressions and the fact that you’re capable of performing back extensions with this rig as well, this Nordic bench from The Tib Bar Guy is a bonafide beast of a home gym accessory. Finding your footing across the diamond-plated platform is simple and sturdy, and the included plate bar for counterbalance is also a plus for heavier training.
I also view this Nordic Back Extension as a top pick in the space as it can be conveniently stored in an upright position, keeping your floor plan more open when not in use. As with other Tib Bar Guy equipment, however, a majority of the build quality goes into the framework, leaving a little to be desired when it comes to the padding. It’s not an uncomfortable experience by any means, but those wanting a plush cushion may be better off with another setup.
Shogun Sports Mr1nf1n1ty x Shogun Nord-Ex
If you want a Nordic bench that looks right at home in a commercial gym, this premium pick from Shogun Sports should be on your radar. The build quality across the Nord-Ex is top notch, with powder-coated and stainless steel making up a majority of the frame. This, accompanied by the high-density foam pads, indicates that the Nord-Ex is a machine that’s sure to last and perform time in and time out.
I also appreciate how versatile this Nordic bench is, and there’s practically a setting for any body type. The hip pad can be adjusted up to 43 inches, which is excellent for back extensions and nordic curl regressions. Additionally, when used as a back extension tool, you have the option of angles ranging from 35–45 degrees. I do recommend utilizing the Nord-Ex as both a back extension and nordic bench, though, to better offset the heightened price. When viewed as one machine or the other, it’s a bit of a tough sell, but as a dual-threat piece of equipment, that near-$1,000 price tag is more approachable.
The Tib Bar Guy EZ-Nord
Okay, so you may have the desire to add some Nordic curls to your workout routine, but the thought of adding another bench to your home gym has your wallet and available space quivering in fear. Thankfully, this EZ-Nord from The Tib Bar Guy can turn any weight bench into a posterior-chain-boosting mechanism without any tools or excessive fabrication. I like how simple it is to attach this device to the headrest of most benches, and the included one-inch shin pad helps bolster the comfort as well.
Additionally, the Quick Adjust Twist Pull Knob at the ankle makes finding that ideal setup simple and intuitive. Naturally, though, your Nordic curl stance will be more constricted with the EZ-Nord than other options in this guide, as you only have your weight bench’s width to work with. Also, it’s best to secure this Nordic curl device to a bench you’re certain is sturdy and secure — you don’t want to be wobbling and shaking while trying to perform this taxing movement.
Freak Athlete Essentials Nordic Mini
While the EZ-Nord is compact in its own right, you need a full weight bench to utilize it best, and naturally, not every athlete’s setup will accommodate the extra equipment. This sleek option from Freak Athlete Essentials, however, takes up less than five square feet of real estate, yet still allows for explosive, hamstring-boosting training. Despite the small stature, I’m still able to get a worthwhile workout in thanks to the comfortable shin pad, full foot plate and overall stable design … provided you take a little precaution.
According to the brand, the Nordic Mini can support athletes up to 300 pounds in weight and seven feet in height. Because of the small footprint, though, you may want to take advantage of the rear weight plate pin to create some counterbalance. I felt plenty secure during movements with just a 25-pound plate resting at the end of my setup, but be sure to adapt accordingly so you, too, are as confident in your training as possible.
The Tib Bar Guy Nordic Weight Bench
Can you tell The Tib Bar Guy values a strong posterior chain? This premium weight bench can unlock all the benefits of nordic curls and serves as a fine structure for more traditional exercises like dumbbell presses and more. I really like this Nordic Weight Bench for beginner athletes, however, as the back pad adjusts easily to give yourself a closer base for nordic curl regressions. Then, as your hamstrings strengthen, you’re able to drop the angle until you’re comfortable reaching parallel.
If you’re not looking to perform Nordic curls on a particular day, the ankle pad is removable so there’s no cumbersome distraction as you rack your weights into position. When it comes to the Nordic Weight Bench’s efficiency as a traditional weight bench, however, some athletes may feel under-supported. The back pad is fine for resting your chest on at the end of a regressed Nordic curl, but the slimmer 10-inch profile isn’t the most secure setup when trying to press a barbell or dumbbell overhead.
NordStick Pro
While I’ve outlined a handful of space-saving Nordic benches that can be great for a compact at-home setup, it doesn’t take a fitness guru to realize that these tools aren’t the most travel-friendly. The NordStick Pro, on the other hand, can be carried easily within a gym bag or luggage and offers up all the benefits of Nordic curls wherever you may roam. All that’s required is a sturdy door and (if desired) a little cushioning under your knees. The NordStick Pro then uses tension to keep your feet in place as you stretch and control your body through the eccentric and concentric.
I really admire this pick for travel-minded athletes, as it eliminates the excuse to forgo this exercise when away from your home gym. Plus, the cost is very budget-friendly, although I do wish NordStick would include the branded knee pad with this kit. For athletes wanting that extra sense of comfort, you’ll need to add another item to your cart before checking out.
How to Choose a Nordic Bench
Size
Nordic benches aren’t the most cumbersome machines and are often low to the ground, but you still want to ensure your equipment fits within the confines of your training environment. Additionally, try to look for a Nordic bench with some heft to it, as this can help create a more stable setup throughout your exercises. If you need to opt for a lighter, more compact silhouette, make sure it features a weight plate pin to help with counterbalance.
Foot and Ankle Security
When performing a Nordic curl, you’re looking to target your hamstrings through an eccentric and concentric hinge. To make this movement feasible, your feet and ankles need to be secured at the base of your setup. Look for Nordic benches with a sturdy foot plate that’s tacky enough to prevent slips and slides, as well as an ankle pad bar that’s stabilized across the build. Most of the Nordic benches included in this list utilize a pin and lock system at this brace point as well, which gives athletes with thicker or thinner ankles the ability to lock in more efficiently.
Padding
Let’s face it, Nordic curls aren’t the easiest exercise to complete. After all, this is probably one of the first instances of your training really isolating your hamstrings for the sake of growth and progress. So, to make the experience at least somewhat bearable, make sure your Nordic bench has a good padding structure across the ankles and shins. Look for high-density foam that won’t break down or crumble over time, as well as shin pads that extend far enough from the base to leave your entire lower leg supported during movement.
