Best Nordic Bench in 2022 – Ultimate Guide

Looking for a new way to challenge your strength and endurance? Give nordic benches a try. You can use these benches for various exercises that will train your glutes and hamstrings. Luckily, I’ve researched and compared the best Nordic benches on the market to help you find the perfect one for you.

What is a Nordic Bench?

A nordic bench is designed to be used with different weights and exercise equipment, making them ideal for both beginners and experienced lifters alike. They typically have a padded seat and backrest, along with adjustable height settings to ensure that you’re always comfortable during your workout.

What is the Best Nordic Bench?

The best Nordic bench is the one that fits your needs and budget. You’ll also want to make sure that the bench is made from high-quality materials that will withstand years of use. Here are my top picks for the best Nordic bench in 2022:

  • Rogue Floor Glute
  • Atlantis Poor Man’s Glute and Ham Developer
  • Sorinex P3 Poor Man™ Glute Ham Developer
  • ESP Hami Bench
  • BLK Box Floor GLutre Ham Developer (GHD)

Buyer’s Guide to Choosing the Best Nordic Bench

If you still can’t choose among my top picks earlier, here’s a buyer’s guide to help you out.

Weight Capacity

You’ll want to make sure that the bench can accommodate the amount of weight you plan on lifting. If you’re a beginner, you may not need a bench with a high weight capacity. However, if you’re an experienced lifter, you’ll want to make sure that the bench can handle the weights you include in your exercise.

Height

The bench must be at a comfortable height for you to sit or lie down on. If you’re taller, you may need a bench with a higher-height setting.

Width

Make sure that the bench is wide enough to accommodate your body size. If you’re larger, you may need a wider bench.

Adjustability

Many benches are adjustable, which means that you can change the height and width to suit your needs. This is a great feature to have if you plan on using the bench for a variety of different exercises.

Portability

Some benches are designed to be portable, which means that they can be easily moved from one location to another. Some have wheels, and some are foldable. This is a great feature if you have a small home gym or if you plan on traveling with the bench.

Price

The price of the bench is another important consideration. You’ll want to make sure that you choose a bench that fits your budget. There are a variety of benches available at different price points, so you should be able to find one that meets your needs.

Reasons to Buy a Nordic Bench

There are a number of reasons why you might want to buy a Nordic bench. If you’re serious about working out at home, then having a good quality bench is a must. Here are some of the benefits that you’ll enjoy by using a Nordic bench.

Improved Workout Quality

When you have a comfortable and sturdy bench to use, you’ll be able to focus on your form and technique. This will result in a more effective workout that targets the muscles you’re trying to build.

Increased Efficiency

Having a bench can help to increase the efficiency of your workouts. By being able to quickly switch between exercises, you’ll be able to get more done in less time.

Better Organization

If you have a lot of workout equipment, then having a bench can help to keep everything organized. This way, you won’t have to waste time searching for your weights or other equipment.

The 5 Best Nordic Benches in 2022

Rogue Floor Glute

Overview

The Rogue Floor Glute is a laser-cut steel floor device with six selectable heights for the foot pads. This nordic bench is constructed like a tank, so it won’t fail on you when you put it to the test.

It is built for the GHR – Glute Ham Raise, a bodyweight hamstring exercise that emphasizes knee flexion. Although the design is appealing, the Nordic bench’s inability to be modified for uneven flooring may be an issue for some.

Top Features

  • 108 lbs product weight
  • Made of 11 gauge steel
  • Offers six adjustable foot positions
  • Heavy durable cushioning and rollers
  • Adjustable Heavy durable cushioning and rollers
  • Capable of adjusting to individuals of bigger size
  • Premium quality framing and padding
  • Excellent resale value

Pricing

You can get the Rogue Floor Glute for $600. It has a dimension of 62″L x 24″W and an adjustable height between 15″ to 20″.

Bottom Line

When it comes to price and delivery, it’s hard to beat the Rogue Floor Glute Bench. Small-space dwellers who still want to work on their glute and hamstring development will like the Rogue Floor Glute. It’s simple to stow and move about as you proceed through your exercise.

Atlantis Poor Man’s Glute and Ham Developer

Overview

Great lines and personality are evident in the C-322’s overall design. With two sets of rollers, Atlantis is the only bench in the lineup that can isolate the ankles during hamstring curls. The two rollers and soft cushioning keep the feet securely in place. Also, the bench’s movable feet also allow it to be leveled on any kind of floor.

Top Features

  • 78 lbs product weight
  • Features a lasered adjustment numbering system
  • Made of commercial-grade frame and padding
  • The only model that features dual pads in the lineup
  • Adjustable roller pads help keep ankles safely in place
  • Adjustable feet make it simple to level on any surface
  • Wheels on the rear of the footplate make it easier to maneuver

Pricing

This Atlantis Model C322 nordic bench features a 24″W x 48″L x 18″H dimension and is available for less than $1300.

Bottom Line

The Atlantis C322 is more expensive than other nordic benches but includes extra features that make it worth the price. This nordic bench is perfect for athletes who are serious on hamstring and glute development.

Sorinex P3 Poor Man Glute Ham Developer

Overview

The Sorinex Original P3 Poor Man Glute Ham Developer provides benefits, especially for beginners, since the user is just an arm’s length away from the ground. It allows you to get the greatest amount of knee flexion and gastroc integration while yet leaving you more room.

The American-made steel frame and commercial-grade pad comes in a black texture. You may also create your own one-of-a-kind color combination for the upholstery.

Top Features

  • 86 lbs product weight
  • Non-slip fit and double-stitched premium Naugahyde
  • Adjustable roller pad height
  • Built-in single-leg squat
  • Comes with urethane heels w/ ABEC 5 bearing
  • Offers different upholstery options
  • Made of commercial-grade frame and padding

Pricing

For $699, you can get the 58″L x 22″W x 19.5″H Sorinex P3. You can also customize your nordic bench’s look as it’s available in different upholstery color options.

Bottom Line

The Sorinex P3 Poor Man Glute Ham Developer is an ideal piece of equipment for gyms and people who are searching for a glute-ham solution that offers noticeable effects to those who have a limited space to work with.

ESP Hami Bench

Overview

The ESP Hami Bench is a highly durable and simple bench for eccentric Nordic Hamstring training. The eccentric action is supported by side handle rails, which are excellent for rehabilitation or strength training in the long run. The handles on each wheel also make it easier to go about.

The absence of a footplate distinguishes the ESP Hami Bench from the other benches in the lineup. Durable memory foam is used to manufacture the rollers and pad, resulting in ultimate user comfort.

Top Features

  • Built-in handrails
  • Adjustable roller pad height
  • Durable construction and straightforward to use
  • Memory foam rollers and pad for comfortable workouts
  • Front wheels allow easy moving

Pricing

The ESP Hami bench is available for around $1100. It’s made in the UK, so expect higher rates in shipping when ordering it online.

Bottom Line

The ESP Hami is a sleek bench that would look great in any home gym. It has a lot of comfort features, which makes it the ideal nordic bench for those who work out for long periods.

BLK Box Floor Glute Ham Developer (GHD)

Overview

The BLK BOX Floor Glute-Ham Developer is a more compact version of the BLK BOX Glute-Ham. This tiny equipment is ideal for any gym with limited room, and the wheels and grips make it easy to operate.

It has a bigger footplate than the industry norm, enabling the user to properly ground their feet. The readily adjustable ankle rollers offer eight height settings, allowing you to reach the optimal posture comfortably. The adjustment pin is on the user’s side, making it simpler to operate, and its smaller rollers offer a firmer fold than bigger rollers.

Top Features

  • Cushioned knee pad is made from high-density foam, providing a comfortable base for the knees
  • Large footplate for easier grounding of the user’s feet
  • Adjustable ankle rollers with 8 height positions
  • Small rollers give the user a firmer hold during workouts
  • Covered in a highly durable black PVC Leather Fabric that is easily cleaned after each use if needed
  • Easily assembled using the M10 hardware provided
  • Smaller width helps save space

Pricing

The BLK BOX Floor GHD has a spec of 47.44″L x 22.32″W x 17.83″H, and costs around $600 online.

Bottom Line

Nordic benches by BLK Box are of exceptional quality. Because the Glute Bench has no feet, you won’t accidentally jam your toes. Also, it doesn’t have leveling adjustment if your floor isn’t level. Instead, it has a higher backplate that helps users ground their feet.

How to Use a Nordic Bench

While there are numerous exercises you can do on a bench, here is the most common way to use it.

  1. Start by sitting on the edge of the bench with your feet flat on the ground.
  2. Place your hands behind you and lean back until your torso is at a 45-degree angle to the floor.
  3. Keeping your core engaged, extend your legs out in front of you and raise them until they are parallel to the floor.
  4. Pause for a moment and then slowly lower your legs back to the starting position.
  5. Repeat for the desired number of repetitions.

Exercises to Do Using Nordic Bench

Nordic curl benches are simple yet versatile pieces of workout equipment you can use to target a variety of muscle groups. Designed for hamstring and glute development, You can also use Nordic benches for triceps extensions, chest flyes, and more. Make sure you wear comfortable workout gear when using the Nordic Bench.

Glute Bridge

To perform glute bridges, start by lying face down on the bench with your feet flat on the ground and your legs bent to 90 degrees. Next, raise your hips off the ground, pause for a moment, and then slowly lower them back to the starting position.

Nordic Curls or Hamstring Curls

The Nordic curl is an exercise that specifically targets the hamstrings. To do this exercise, start by lying face down on the bench with your legs extended straight. Next, curl your legs up towards your butt, pause for a moment, and then slowly lower them back to the starting position.

If you’re looking for ways to recover your hamstrings, check out: How To Heal A Hamstring Strain Fast

Reverse Nordic Curl

The reverse Nordic curl exercises the quadriceps and hip flexors using bodyweight. It contains a significant eccentric component, which indicates that the muscles are working as they are extending.

To do the reverse Nordic curl, kneel on a cushioned surface like a Pilates mat or foam pillow. As your torso is in a vertical posture, begin the exercise by tensing your abs and glutes to stabilize your core.

Slowly bend at the knees, keeping your hips stretched and body still. Drop as far as you’re able before extending your knees to bring yourself back to the starting position.

Chest Flyes

Chest flyes are done by sitting on the edge of the bench with your feet flat on the ground. Next, place your hands behind you and lean back until your torso is at a 45-degree angle to the floor. Keeping your core engaged, extend your arms straight out to the sides and then bring them back in towards each other.

Triceps Extensions

Start by sitting on the edge of the bench with your feet flat on the floor. Next, place your hands behind you and lean back until your torso is at a 45-degree angle to the floor. Keeping your core engaged, extend your arms straight up overhead and then lower them back behind your head.

Resistance Band

If you don’t have a Nordic bench, you can still do hamstring curls using a resistance band. To do this exercise, start by wrapping a resistance band around your ankles and lying face down on the floor. Next, curl your legs up towards your butt, pause for a moment, and then slowly lower them back to the starting position.

You may also find other types of training exercises by watching videos on Youtube. Just make sure the videos you’re watching are from qualified fitness trainers to ensure proper form and avoid injury.

Wrap Up.

Nordic benches are versatile pieces of equipment that can be used to target a variety of muscle groups. If you’re looking for a new exercise to add to your routine, give Nordic curls or hamstring curls a try. Once you find the perfect one for your needs, buy it and get started on that body-building journey.

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