29 Best Exercises To Increase Height

Aim for the stars and achieve the height you want with a few simple stretches.

Reviewed by Julie Erickson, RYT, PMA® CPT Julie Erickson Julie EricksonRYT, PMA® CPT facebook_iconlinkedin_iconinsta_icon
Written by , BE Jyotsana Rao BE linkedin_icon Experience: 4 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years
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Following a few exercises to increase height might help you become taller.

Height plays an important role in enhancing the persona of an individual. No doubt, people are always desperate to increase their height in any way possible. Nowadays, a number of medicines and acupressurei  An ancient form of massage used in Traditional Chinese Medicine that encourages the movement of life energy through the body. treatments are available which claim height gain. But, these are quite expensive and have associated side effects. Moreover, there is no 100% guarantee of success for these methods.

Thus, the best possible way to increase height is naturally combining an exercise routine with the right diet. Proper exercise helps in toning and strengthening your muscles, releasing the growth hormones which are responsible for height gain. Proper diet keeps these hormones fresh and active and helps in rebuilding themselves.

protip_icon Workout Blueprint: Exercises To Increase Height
  • Frequency: 2-3 times per week
  • Benefits: Stretch the spine and improve posture.
  • Equipment Needed: Exercise mat, chair, jump rope.
  • Space Required: Small area
  • Assistance Required: No
  • Who Should Avoid: Anyone with joint issues, lower back pain, or arm injuries.

Exercises To Gain Height

Although there is no surefire exercise for height growth, there are several activities that might aid in good posture and spinal alignment, which may give the impression that you are taller. It includes stretching exercises for height, such as the cobra stretch and the hanging exercise. It’s important to note that height increase exercises after 18 may not have a significant impact on overall actual height. Take any claims of how to increase height in 1 week with a grain of salt, as how tall you become is largely dependent on genetics.

Though it is a well-known fact that the vertical body height is determined by genetic factors, it can be even influenced to an extent by physical factors like diet and physical activity. Mostly, growth stops after the onset of pubertyi  Time in life when a boy or girl attains sexual maturity. Females hit puberty between 8 to 13 years of age, and males between 9 to 14 years. when the growth plates in the long bones in our body get fused. However, growth still continues for some people even at the age of 22-25 and so, it is possible to add a few inches to your height even after this stage by resorting to exercise to increase height.

A blogger shared his experience of increasing his height by improving posture. He wrote, “My posture has improved considerably, and no doubt this has played a part in increasing my height. Personally, I had a mild case of anterior pelvic tilt, which is basically a result of sitting on my ass for too long (i).” He further adds, “Strength training these weaker muscle groups was the solution to my dreadful posture.”

These exercises should be adopted and practiced regularly 2-3 times a week for best results. Over exercising should be avoided as it can cause injury and will hamper the recovering capacity of the body.

1. Bar Hanging

Bar hanging exercise to increase height
Image: Shutterstock

Gravity adversely affects your height by compressing your spines and joints, which squeezes and thins the cartilage, giving you a shorter appearance. Hanging on a vertical bar is a simple way to combat this problem. These hanging exercises for height increase make the lower torso’s weight stretch the spine and decrease the pull on the vertebrae. This results in increasing the height by 1 to 2 inches, but not instantly.

A horizontal bar for this should be placed at such a height that it allows the body to extend with room to move. If your body cannot fully extend, then bend your knees slightly in order to hang freely. Ensure that while grasping the bar, your palms are facing outwards. While hanging keep your arms, shoulders and hips as relaxed as possible, so that the gravity effectively pulls the body further. For additional benefits, you can try wearing ankle weights. This process should last for 20 seconds with a gap in between and should be repeated at least 3 times. This can most certainly be considered a good choice among height-increasing exercises.

2. Dry Land Swim

This height exercise is also known as “alternate kick”, and it basically focuses on your lower back.

Start off by laying down flat on your stomach. Your body should be fully extended. Place your arms straight in front of you with your palms facing down towards the floor. Then raise your left arm higher than your right arm. Keeping your legs straight, lift your right leg as far off the ground as you can into the air. Remain in this position for at least 4 seconds and then repeat the procedure with your other leg and other hand. You should aim to hold the position for 20 seconds. Adding wrist and ankle weights will be more beneficial as it will tone your lower back muscles and increase your resistance.

3. Pelvic Shift

Being extremely simple, this exercise helps in stretching your body up and down from the spine and also your hips.

You can start off by lying on your back. Place your shoulders and arms firmly on the floor. Now bend your knees and draw your feet as close to your buttocks as you can. Arch your back to thrust your pelvis upwards. This position should be held for 20 to 30 seconds. Some flexibility exercises enable you to stretch more, increasing the range of motion in your front hips.

4. Cobra Stretch

Cobra stretch exercise to increase height
Image: Shutterstock

If you’re looking for want to know which exercises increase height, the Cobra stretch is definitely one of them. This yoga exercise is intended to stretch your spine, thus making it supple and flexible. Some yoga poses are beneficial for the growth of the cartilage between your vertebraei  The smaller bones the backbone is composed of that are separated by discs. , causing an increase in your vertical height. Lie on the floor with your face down and palms on the floor under your shoulders. Arch your spine up leading your chin also to form an elevated angle. Arch back as far as possible. At least 3-4 reps should be done with each repetition lasting between 5 to 30 seconds.

protip_icon Quick Tip
Avoid this stretch if you have carpal tunnel syndromei  A painful condition that occurs when the median nerve is squeezed or compressed. , back injury, a headache, or if you are pregnant.

5. Super Cobra Stretch

Super cobra stretch exercise to increase height
Image: Shutterstock

It is one of the best height growth exercises. Start by keeping your arms perpendicular to the floor and the spine arched (similar to the end position of cobra stretch). Now bending your hips, bring your body up to form an inverted V position. While doing this, tuck your chin against your chest and then return to the original position. Each repetition should last for 10 to 20 seconds.

6. Hopping With One Leg

Hopping with one leg exercise to increase height
Image: Shutterstock

Being one of the simplest height exercises ever, this can be done anywhere, in the course of any activity like watching TV, playing in the park or while doing any other work. Hop on your left leg eight times with your hands pointing towards the sky and then hop on your right leg in the same way. This bouncing activity is beneficial for brain development, strengthening of legs and generation of growth hormones.

7. Pilates Roll Over

This excellent workout helps in stretching your spine and provides added length to your upper body. It also stretches and lengthens the vertebrae of your neck.

Start off by lying on your back with your arms along your sides and palms facing down. Keeping your legs together, extend them straight up towards the ceiling and bend them backward making them touch the floor. Touching the floor in this way may appear difficult at first, but with practice it will get easier. The more you stretch yourself, the more your spine lengthens. Anecdotal evidence suggests that many people have seen visible results when regularly practicing pilates for height gain.

8. Forward Spine Stretch

Forward spine stretch exercise to increase height
Image: Shutterstock

Sit up straight on a mat with your feet in front. Your legs should be extended about shoulder width apart and your feet should be flexed. Inhale and extend your arms out in front of you. While doing so, bend forward and try to touch the tips of your toes.

If you can touch your toe tips, then you can try stretching even more to keep your spine flexed to the maximum extent. This may appear to be difficult initially, but the position can be achieved through regular practice.

9. Cat Stretch

Cat stretch exercise to increase height
Image: Shutterstock

While there is no exercise to increase height in 1 week, performing cat stretch may help significantly. Also known as the Indian Dandwat, this exercise is meant to open up your spine and strengthen your shoulders, chest, palms and back. It basically stretches your hamstrings while putting stress on your stomach. It is beneficial for blood circulation.

Place your hands and knees on the floor with your arms locked out. Inhale while flexing your spine down and exhale while bringing your spine up into an arched position and your head down. The spine at this position should be arched. Keep your shoulders high and elbows straight. Your pelvic bone should touch the floor. Each repetition should last for 3 to 8 seconds.

10. The Bow Down

Stand straight with your hands placed on your hips. Staying in this position, bend forward as far as possible, leading with your head. Always remember not to bend your knees and keep your chin off your chest. Each repetition should last for 4 to 8 seconds.

11. Forward Bend

This is a well-known and widely followed exercise to increase height. Stand straight with your legs wide apart. Extend your hands up straight, bend down forward and touch the floor with your hands, without bending your knees. Then, return to the original position.

12. Spot Jump

Keep your legs close and stand on your toe. Now, start jumping with your hand straight up in the air for at least 2 minutes.

13. Hands On The Head Bow Down

This is one of the most common jumping exercises to increase height. Keep your legs close and stand on your toes. Now, start jumping with your hand straight up in the air for at least 2 minutes.

14. Standing Vertical Stretch

Standing vertical stretch exercise to increase height
Image: Shutterstock

To do this exercise, stand on your toes with feet placed apart and lift your body on them. This helps in toning calf muscles too.

15. Super Stretch

Super stretch exercise to increase height
Image: Shutterstock

Stand with your hands placed together behind your neck and bend your head upwards and back as far as possible. Each repetition should last for a duration of 5 to 15 seconds.

16. Wall Stretch

Wall stretch exercise to increase height
Image: IStock

Stand up against a wall and try to reach your hands as high as possible. While doing so, you can get onto your tiptoes. Your spine should be kept flat against the wall as much as possible. Each repetition here should be done for 4 to 6 seconds. This stretch is a bit harder than it looks because your spine is kept flat against the wall.

17. Straight Legs Up

Lie on your stomach with your hands behind your neck and raise one of your legs as high as possible. Now, repeat the procedure with the other leg as well. Keep your legs straight while stretching. Each such repetition should last for 3 to 5 seconds.

18. Two Straight Legs Up

Two straight legs up exercise to increase height
Image: Shutterstock

Lie your face down with your palms down and on the sides of your chest. Try to raise both your legs together as high as possible while keeping your feet straight together at the same time. Each repetition should last for 3 seconds.

19. Downhill

Downhill exercise to increase height
Image: Shutterstock

Stand with your hands together and arms behind you. Bend down at the waist as far as possible and slowly swing your arms as high as possible behind you. Each repetition should last for 4 to 6 seconds.

20. The Table

Sit down on the floor keeping your legs straight. Your torso should be absolutely straight. Now, place your palms on the floor next to your butt and tuck your chin against your chest. Having done so, bring your head as far as it will go. While doing this, you should raise your body so that your knees bend while the arms stay straight. Your torso and upper legs should be straight and horizontal to the floor while your arms and lower legs should be perpendicular to the floor. In this way, you occupy the shape of a table. It is quite a difficult stretch and you should try to do the best you can even if you cannot do it perfectly. Each repetition should be done for 8 to 20 seconds.

21. Inversion Table

Inversion table exercise to increase height
Image: Shutterstock

To do this exercise, hang upside down from the “inversion table” gym equipment. This strengthens your torso.

22. The Plank

Lie down, keeping your knees bent and feet flat on the floor as close to your butt as possible. Having done so, grab your ankles and hold onto them. Now, raise your hips up and arch your spine, thereby lifting your abs towards the ceiling. Try to lift your abs as high as possible and then go back to your original position. If you have difficulty in holding on to your ankles, keep your arms to the side and use them to push yourself up. Each such repetition should last for 3 to 10 seconds. This stretch might seem difficult initially but with regular practice, you will be able to do it in the right manner.

23. Ankle Weights

This exercise is primarily meant to increase the length of your lower body as it focuses on stretching the cartilagei  Connective tissue at the end of the bones that keeps them from rubbing together as the joints move. between the knees. Due to prolonged stretching, the cartilage gets elongated and increases in mass. Hence, the length of your lower body increases.

Sit on a high chair and tie an ankle weight fastener to add weights to your ankle. You can start with small weights and gradually increase your weights as you go on. Allow your legs to stretch down due to the pressure of the weights. After completing this procedure, remove the weights and allow your legs to relax by kicking your legs gently 5 to 10 times and then vigorously 5 to 10 times. This flexes your knee cartilage and enables it to grow in length.

24. Alternate Leg Kick

Alternate leg kick exercise to increase height
Image: Shutterstock

This exercise is similar to swimming except for the fact that it is not done in a pool. It basically focuses on your lower back, strengthens it and makes it firm so that you stand tall.

You can start off by lying down on your stomach on a flat and firm surface. Stretch your body to the maximum extent. While resting your chin on the floor, stretch your arms out in front of your face with your palms facing downwards. This should be the starting position. Now raise your right arm a few inches from the floor and lift your left leg off the floor simultaneously without bending your knees, as far up as you can. Maintain this position for a few seconds and then come to the starting position. Repeat this process with your left arm and right leg. This exercise helps in toning the lower back and prevents slouching. A toned back can stay upright and make you appear taller.

25. Leg Kick

Leg kick exercise to increase height
Image: IStock

This is actually a move from Tae Kwon Do. This is a defensive move but helps increase height. To do this, stand on the ground with feet slightly placed apart. Then, balling up your energy, kick out without moving your thighs.

protip_icon Quick Tip
The correct way to kick is to bring your knee up to your waist level before exerting force and kicking out straight in front.

26. Swimming

Swim to increase height
Image: IStock

Swimming for height gain is an age-old practice. Swimming for a couple of hours for at least 5 days a week is considered to be extremely beneficial for increasing your height. Being a full-body wo, swimming is the most intense form of exercise done in water. It enables you to use your legs, body, and arms to the fullest and thus, develops muscle strength. The breaststroke is the best swimming style to increase your height. Hence, if you want to increase your height, it is advisable to learn and practice swimming.

27. Rope Skipping

Rope skip to increase height
Image: IStock

Remember back in the day why your grandma told you that skipping for height growth was the best way to get taller? Apart from the exercises given above, Rope skipping is no less important than exercises when it comes to the growth factor, which is closely related to height.

28. Sprints

Sprints also help in height gain. These exercises will definitely help you in increasing your height. But the key to success lies in doing them regularly and consistently. Besides, the intensity and duration of these exercises should be increased gradually, and the exercises should be combined with a balanced diet for best results.

29. Basketball

Play basketball to increase height
Image: IStock

Basketball is one the sports that exercises all the muscles and helps in growth. It integrates jumping, which helps in muscle growth by increasing muscle tension. It also helps in increasing focus and blood supply to various parts of the body.

These stretching exercises for height increase, if done regularly, will gradually make you look taller. Along with a proper diet, and good nutrition, these exercises will also boost your immunity and facilitate the growth of the body. Please be advised to start any form of exercise only after consulting a medical practitioner to confirm whether these are suitable for you or not.

While these exercises may help to an extent, it is important to note that humans stop growing after a certain age. Learn more about the same in the next section.

Till What Age Does Height Increase?

Height gain occurs due to the elongation of long bones caused by the development of growth plates. These growth plates harden towards the end of puberty and cause the height increase to slow down and eventually stop (1). Males generally stop growing around the ages of 14 to 19, while females stop growing around the age of 16 (2). However, the growth rate of an individual also depends on their genetics (3).

Infographic: Tips To Follow Along With Exercises To Increase Your Height

Your height depends on your genes, nutrition, and health conditions. However, some exercises can help you stretch the muscles and increase your height. But, doing these exercises alone may not give you the desired results. You have to follow a healthy lifestyle with a proper diet and sleeping pattern for proper growth. Check out the infographic below for the lifestyle changes you need to make along with doing exercises to increase your height.

tips to follow along with exercises to increase your height (infographic)

Illustration: StyleCraze Design Team

Height plays an important role in the way one looks and feels. While there are many medicines and treatments available nowadays claiming to increase height, they may cause serious side-effects. Instead, you can try out the above mentioned exercises to increase height. These posture-correcting exercises for height growth stretch and tone your muscles to bring about a gradual increase in your height. Bar hanging, pelvic shift, cobra stretch, and forward spine stretch are few of the exercises you can easily incorporate in your daily workout routine to help increase your height.

Frequently Asked Questions

Is it possible to grow 6 inches taller?

Yes, eating a balanced diet, doing exercises that stretch your body, and leading a healthy lifestyle may help release growth hormones that possibly make you taller. Exercises may also help correct your posture and make you look taller by a few inches.

What are the best exercises to increase height after 18?

Skipping and simple hanging and stretching exercises may help you grow a few inches taller. However, do note that most people reach their maximum height by 18 years of age.

How to increase height with stretching exercises?

A proper exercise routine coupled with a good diet may help release growth hormones. Perform stretch exercises like bar hanging, cobra stretch, etc., at least 2 to 3 times a week.

Does drinking milk daily at 14 make you taller?

There is a link between the presence of nutrients in milk and growth in children (4). Also, milk is rich in vitamins A and D, and calcium, which influence a child’s height.

How does human growth hormone make you taller?

Human growth hormone can stimulate bone-forming cells (5). When growth hormone reaches the ends of growth plates, it stimulates the production of new layers of bone.

Is acupuncture good for height growth?

Yes. Acupoint application (a specific spot on the body where an acupuncture needle may be inserted) can improve the height of children with short stature (6).

Does running make you taller?

No. There is no scientific evidence suggesting that running can make you taller.

Can cycling increase height?

No. There is no scientific evidence suggesting that cycling can increase height.

Key Takeaways

  • Exercises that target the legs and spine should be prioritized.
  • Stretching and hanging exercises should be a part of your routine.
  • While exercising, keep good posture and form in mind.
  • Use resistance band workouts to get a complete body workout.
  • For growth, make sure you get adequate sleep and follow a healthy diet.
exercises to increase height

Image: Stable Diffusion/StyleCraze Design Team

Learn how to increase your height with 5 simple exercises! Get ready to follow these steps and see results! Watch this video now.

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Pubertal growth and epiphyseal fusion
  2. Age ranges of epiphyseal fusion in the distal tibia and fibula of contemporary males and females
  3. Genetics of human height
  4. Role of Milk and Dairy Products in Growth of the Child
  5. The Basics of Bone in Health and Disease
  6. Influence and Effect of Acupoint Application of Chinese Medicine on Height and Bone Age of Children with Short Stature
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Julie Erickson
Julie EricksonRYT, PMA® CPT
Julie is a third generation authentic classical Pilates instructor with over 19 years of experience. She is trained in Romana Pilates, certified by the Pilates Method Alliance (PMA-CPT), and internationally certified by Stott Pilates and Balanced Body Pilates.

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Jyotsana Rao
Jyotsana RaoBeauty & Lifestyle Writer
Jyotsana Rao is an engineering graduate from NIT, Nagpur, who discovered her love for writing during her undergraduate days. She is passionate about writing about everything related to beauty - makeup, fashion, hairstyles, skin care, or hair care and has 4 years of experience on writing in these genres.

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Arshiya Syeda
Arshiya SyedaSenior Editor
Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Himanshi Mahajan
Himanshi MahajanHealth & Wellness Writer
Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

Read full bio of Himanshi Mahajan