30 Best Height Increase Exercises that Actually Work (2023)

We all know that height plays a significant role in enhancing the individual’s persona. Many people would not mind being taller if they could. Many people want to be taller even though it is not a natural ability. There are different ways people grow taller through exercises, supplements and surgery. But before you start Best Height Increase Exercise, we advise you to make sure that it is healthy and sustainable for your body.

Height increase is something that many people debate. Many say that genetic factors determine your vertical body height. But it can also be influenced to an extent by physical factors. Among the factors, exercise and diet play a critical role. Having a Balanced Diet is something that everyone recommends. But today, we will talk about exercises to gain height. A good fitness routine can help you build solid muscles and have a good overall body growth. 

It’s a common belief that the growth plates present in the long bones do not grow after the onset of puberty. But for some people, height growth even takes place till the age of 22-25. So to increase in height, we would recommend you adopt and practice regularly our Best Height Increase Exercises. By doing these stretches and exercises, you can add a few inches to your height. Also, make sure that you don’t over-exercise them; otherwise, it can cause injury and later hamper your leg muscles or even upper body muscles. 

Best Height Increase Exercises

The most common way of increasing your height is by exercising daily. You have to make sure that the activities you engage in work towards increasing your height and not just making you bulk up with muscle mass.

Heighten your height by exercising – Strength Exercise

Strength training is usually the first thing people try when they want to get in shape.  Strength exercises can be a good choice for beginners, but it’s essential to ensure that you start with the correct routine. The goal of strength is to build muscle, size and grow taller.

It is not primarily about burning fat or calories, although you will see some weight loss due to strength training. When you start strength training, the essential thing to have is a plan for every exercise to help you grow your height. Let’s see the best 30 exercises which help you gain height. 

1. Bar Hang

Bar Hang

Bar hang is an isometric whole-body exercise that builds height through resistance. It gives you an intense core workout with muscles such as your abdominal and back, arms, chest, shoulders and legs. Bar hang also works on balance and coordination by making you shift weight from side to side across your body and keeping your core tight, and bracing your midsection correctly throughout the movement. Although Bar Hanging is not considered an exercise that shows immediate results, it is still considered one of the most effective height-increasing exercises.  For doing this, you need a bar which is seven feet above the ground level. 

Squeezes and thins the cartilage: You can exercise your body in different ways by hanging from a pull-up bar. Squeezing and thinning the cartilage will give you a shorter appearance, which is an effective way to combat this problem. After the lower torso’s weight stretches the spine, there is a decrease in a pull on the vertebrae, increasing 1 to 2 inches over a certain period. Bar hang is one of the crucial exercises for height gain.

2. Forward Spine Stretch

Forward Spine Stretch

An exercise on a mat with your legs extended in front of you, feet flexed. The spine is stretched outwards. This stretch can help increase height and make you more flexible. You can gain height with the help of a simple forward spine stretch. By bending over, you can stretch your spine and stretch the length of your body.

Exercise is also beneficial for physical health as it helps to decompress ligaments and increase blood flow. The forward spine stretch should be done while wearing shoes because it strengthens the muscles of your feet while allowing more flexibility in your ankles and hips. It is the second most important exercise to gain height. 

3. Forward Bend 

Forward Bend

Forward bend stretch is one of the most popular ways to increase height. It is a well-known exercise that helps build the center of gravity and build up muscle. When stretching your body, you mustn’t overstretch it, especially if you want to gain as much height as possible. To start this exercise, stand with your feet together and stretch your arms up straight. Now bend down forward, touch the floor with your hands without bending your knees. Then, return to a standing position by straightening your arms again. When you do this, your calf muscle strength will improve significantly and will add depth to your abdominals. You’ll also stretch your spine, which will add those inches to your height.

4. Hands-On The Head Bow Down

Hands-On The Head Bow Down

The Hands-On The Head Bow Down exercise works the pelvis and spine. It activates the muscles of the lower back, groins, and calves. The muscles contract and stretch to produce a natural reflex effect on the body to make it appear taller. Begin by placing your hands together behind your neck and bending forward as for as possible. Now try bringing your chin onto your chest but do not bend your knees. You should do repetition in each 4 to 8 seconds for good results. You can perform anywhere but should do it in a kneeling position or on all fours for best results.

5. Standing Vertical Stretch

Standing Vertical Stretch

The Standing Vertical Stretch is an excellent exercise to gain height. It’s suitable for people looking to gain height and work on their posture. For doing this exercise, you got to stand on your toes with your feet placed apart and try lifting your body on them. Stretch upward from the top of your head and focus on keeping your back straight during this movement. The Standing Vertical Stretch is an effective way to boost height, but it can also help to improve posture and increase flexibility.

6. Super Stretch

Super Stretch

Stand with both hands placed together behind your back and bend your head upwards. Bending the head upward is a great way to stretch the neck muscles and the muscles in the back of the head. It also helps relieve tension in this part of the body while increasing blood flow to the brain. Super Stretch is a fitness app that claims to help users gain an inch in height. It works by using the science of “tension and release.”

7. Wall Stretch

Wall Stretch

Stand facing towards the wall and place your hands flat on it.  This stretch is not easy as it looks! After this, place your right leg forward and keep your heels flat with your knees slightly bent. Now stretch your left leg backwards and lean towards the wall. Do each repetition for 15 to 30 seconds. Try keeping your spine flat against the wall as much as possible. By doing this, you would notice a stretch in your calve muscles, which would help strengthen your legs. This exercise is easy to do and can be done anywhere with no equipment required. Exercise can even be done in a confined space such as an elevator or a small room.

8. Spot Jump

Spot Jump

Spot jump to gain height by keeping your legs close and using your hand to jump straight up. To improve your jumping height, you will need to increase the speed at you are jumping. It is a straightforward exercise where you got to start by keeping your legs close and standing on your toes. After this, you got to start jumping with your hand straight up in the air for at least 2 minutes. Spot jumping is a great exercise to improve and maintain athletic performance. This exercise helps you gain height and improve your reaction time.

9. The Bow Down

The Bow Down

The Bow Down to gain height makes a person appear taller. And the beauty of this gesture is that it can be done anywhere, anytime and with minimal effort. Stand in the proper posture with your hands placed on your hips. Slowly bend forward as far as possible, leading with your head and not letting it touch the floor. Keep it up for a few seconds and then repeat 2-3 times.

10. Cat Stretch

Cat Stretch

It is an ancient Indian tradition that has been used for generations. This exercise is known as the Cat Stretch, and it is meant to open up your spine and strengthen your shoulders, chest, palms & shoulder. This stretching exercise is a good option for stretching the hamstrings to gain height. Start by placing your hands and knees on the floor and your arms locked out. While you flex your spine down, inhale air and exhale your spin up into an arched position. Try keeping your shoulders high and also your elbows straight. Also your pelvic bone should touch the floor. Each repetition should last for about 3 to 8 seconds. You will feel the stress on your stomach as it puts pressure on it. While you can do this with a partner, it is best to go solo with it if you want to increase your height.

11. Pilates Roll Over

Pilates Roll Over

Pilates is a growing trend for a quick, effective exercise. This exercise would helps strengthen and lengthen muscles, stretches out the spine and neck, and makes it easier to gain height. You first need to lie down on your back with your arms along your sides and palms facing down. After this, keep your legs together and try extending them straight up together the ceiling and bend them. Try touching the floor. Slowly bring your legs back and rest your feet on the floor. It would be difficult at first, but you can quickly master it with regular practice. It would help you strengthen your gluteus muscles and lower abdominal muscles, and the more you stretch your spine, the more it becomes stiff, helping it to grow.

12. Hopping With One Leg

Hopping With One Leg

Hopping with one leg is an excellent workout for your legs to help you gain height. It is also a great way to practice your balance and flexibility. Hop on your left leg times with your hands pointing towards the sky, and then hop on your right leg in the same way. Hoping with one leg is a manual exercise to increase your height. It is suitable for people with short legs or physically fitter and is not looking for a quick fix.

If you are wondering what you should do if you don’t have a lot of time to work out, hop on one leg just eight times and see how it makes your body feel. This exercise is also very beneficial for brain development, strengthening the muscles in the legs and generating high levels of growth hormones.

13. Cobra Stretch

Cobra Stretch

Cobra Stretch is an Asana that is intended to stretch your spine, which would make it supple and flexible. It is a type of physical exercise that improves your posture, reduces back pain, and increases your athletic performance. This exercise is very useful for the growth of cartilage between your vertebrae. To do this, you need to get down flat on your stomach and stretch your legs outside.

After this, take a deep breath in and slowly lift your chest and abdomen by placing all the body weight on the palms. Try to stay in this position for 30 seconds and then slowly release the breath. By doing this four to five times a day, you can ensure an increase in nutrient absorption as your blood and oxygen circulation would be increased.

14. Super Cobra Stretch

Super Cobra Stretch

The Super Cobra Stretch is a great way to gain height and reach for the sky. It is known as an inverted V position that requires a lot of strength in the back and hips. At the bottom of this stretch, your arms should be perpendicular to the floor with your elbows bent. It would be best to reach up to connect with your toes on either side of your head while keeping your spine straight and bending at the hips to form an inverted V shape.

15. Pelvic Shift

Pelvic Shift

A pelvic shift is an exercise that athletes use to gain height. For doing the Pelvic shift, Lie on your back and firmly place your shoulders and arms on the floor. Bend your knees so that the soles of your feet are close to your buttocks. After this, Arch your back in order to thrust your pelvis upwards. Try holding this position for 20 to 30 seconds.

It is a fairly important exercise if you want to strengthen your lower back, lower abdominal muscles, and glute muscles and also helps in maintaining hip muscle balance. This exercise would also stretch your muscles and increase height.

16. Straight Legs Up

Straight Legs Up

Straight Legs Up is a simple yet effective exercise to help you build a strong core and increase height. Lie on your belly and both of your hands behind your back. And raise one of your legs in an upward direction. Hold this position for 20-30 seconds and then switch legs. Do this exercise with the number of repetitions; it will give you great results; experts claim it helps gain the height of 1 to 2 inches. 

17. Two Straight Legs Up

Two Straight Legs Up

Two straight legs up is a yoga exercise either by standing or lying down. It helps you develop a strong core and stretch your hips and shoulders. Lie your face down with your palms down and on the sides of your chest. Try to raise your legs together as high as possible without arching your back, then inhale and exhale deeply to release your breath. Hold for 15 seconds, then release out of the pose slowly while exhaling deeply again.

18. Downhill


Downhill exercise is an excellent way to stretch your hamstrings and also help you gain height. To do this exercise, 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 in the air without losing balance. Stand with your feet slightly apart, bend down at the waist, swinging the arms up above your head to gain height.

19. The Table

The Table

The Table is a beneficial exercise when you are doing yoga. It will help your spine, legs and hips. The basic idea of this exercise is to sit on the floor with your legs stretched in front of you and place your palms on the floor next to your butt. Your torso should be straight, and you should get as close to the floor as possible without making yourself uncomfortable.

It helps one feel grounded in their body and creates a more stable foundation for meditation. It also opens the hips up for deeper stretching movements that many people experience, such as spinal twists or poses like warrior II or triangle pose. The Table is a move that can help you stretch your spine and gain height in a short time. If you want to get taller, try this easy move that can also help to relieve your lower back pain.

20. Inversion Table

Inversion Table

For many people, gaining height can be challenging. However, hanging upside down from the “inversion table” gym equipment is a weight loss exercise that can help with that. This article talks about how to do this exercise and how it helps strengthen your torso.

21. The Plank

The Plank

The plank is a challenging core exercise that moves your entire body and makes you work harder than you would on any other exercise. Lie down, keeping your knees bent and feet flat on the floor as close to your butt for this move. Keep your back neutral and bring your heels towards the door jamb behind you. Having done so, grab your ankles. After this, try raising your hips up and arch your spine. Also try and lift your abs as high as possible and be in that position for a considerable amount of time. Try to last in that position for at least 15 seconds. You can gradually increase this time limit as your body gets accustom to this exercise. This stretch might seem difficult initially, but as you do it regularly, you will be able to do it perfectly. The plank creates tension on the abs and lowers back while simultaneously activating the glutes and helping in gaining height.

22. Leg Kick

Leg Kick

The technique is simple: Stand on the ground with the feet slightly placed apart. Then, balling up your energy, raise one foot into the air without moving it and quickly bring it back onto the ground with a forceful kick out.  It will propel you upwards as your leg shoots upwards in a powerful recoil before returning to your standing spot. One of the easiest ways to be taller is to do a leg kick.

23. Alternate Leg Kick

Alternate Leg Kick

The alternate leg kick is one of the most influential jumping up and getting a greater height. The alternate leg kick is done by lying down on your stomach on a flat and firm surface. You need to stretch your body to the maximum extent. Then rest your chin on the flat surface and stretch your arms out in front of your face with your palms facing downwards. After this, slowly start to raise your right arm a few inches from the floor and lift your left leg off the floor without bending your knees.

Try to maintain this position for a few seconds, and after wards, repeat the same with your left arm and right leg. By doing this exercise, you would be able to tone your lower back and prevent slouching. Having a toned back can help you stay upright and make you look taller.

24. Rope Skipping

Rope Skipping

Rope Skipping is one of the best exercises to gain height as it allows you to perform repetitive movements that build muscle strength and increase lung capacity.  It has a slow, progressive build-up in height, leaving your muscles intact at the end of the workout. It makes rope skipping one of the most effective exercises for looking for a quick fix.

Rope skipping has been used for centuries as an effective way to jump-start your fitness routine without requiring expensive equipment or overly-complicated workouts. Rope skipping is a time-tested and straightforward exercise to gain height. It is the best exercise that one can do with the help of a rope or jump rope.

25. Swimming


Swimming is a sport where height is gained in a short period, as it doesn’t require anaerobic effort. Swimming exercises your muscles and lungs; it helps relieve stress, boost energy levels and burn calories. Swimming workouts are perfect for people who want to keep their weight down and have trouble exercising on land. Swimming for a couple of hours per week for at least five days is considered to be a beneficial exercise that can increase your height.

26. Sprints


Height is a common concern for many people. Especially as we approach the age of adulthood and start to look around, here are some exercises that will help you add some inches to your height and make you feel better about yourself. Sprints are not just for running; they are also a source of increased height, mainly when your workouts are limited due to weather conditions or other reasons. Also, the key to success lies in making sprints regularly and consistently. Also, one should focus on increasing the duration of sprints and also its intensity. 

27. Dry Land Swim

Dry Land Swim

This exercise focuses on your lower back and can be the best exercise to increase height after 20. Start by laying down flat to begin the exercise. Start by lying down on the floor, and your right arm should team up with your left leg and vice-versa. By lying down in that position, you got to lift each pair turn by turn and stretch each limb as much as possible. You can get the best results if you can hold each pair of limbs for 20 seconds in the air. This stretching technique can help strengthen the lower back muscles, can tone the calf muscles, and also helps tone the arms.

28. Ankle Weights

Ankle Weights

Ankle Weights are traditionally used to increase the length of the lower body as they focus on stretching the cartilage between your knees, which helps in making them grow taller. This exercise results in slower growth, but it also has other benefits such as better balance, healthier joints, and more energy overall. You can begin by sitting on a chair or lying on a table to do this exercise. Then tie an ankle weight fastener to add weights to your ankle.

If you are a beginner, try using smaller weights and gradually increase your weights as you get along. Now allow your legs to stretch down because of the pressure of the weights. When you’re done with it, remove the weights and relax. You can relax by kicking your legs gently for about 5 to 10 times and then aggressively 5 to 10 times. This exercise would help flex your knee cartilage and enable your legs to grow in length.

29. Cycling


Cycling can be an effective way to gain height. It will help you quickly build up your core strength and increase your lung capacity. The process is faster than bodyweight training, making maintaining a consistent exercise regimen easier. When the cyclist rides in the air to gain height, they are helped by the bicycle’s wheel. The wheel stores up potential energy and pushes against the ground when it reaches the ground. When pushing against the ground, it transfers its kinetic energy into potential energy and stores it again.

30. Basketball


It is common knowledge that basketball can help grow taller. However, it is also a misconception because basketball does not only help you grow taller, but it also helps you gain strength in your muscles. Dribbling the ball repeatedly can help improve both the dominant and non-dominant hands. Constant movement in one’s legs around the court is known to help tone leg muscles, increase blood flow, and increase one’s height.

The benefits of playing basketball are so many that even people who do not interest in the sport are still willing to play. It helps them to improve their agility and make their joints stronger. It helps them to have a robust cardiovascular system and increase metabolism.

What is the most effective way to increase height?

The most effective way to increase height quickly is to exercise and maintain a healthy diet as well as to participate in a good physical exercise program.

What food can you take for increasing height?

Foods that are high in proteins can help aid in the growth of a child or adult’s height. Eat meals high in proteins throughout your day to support your body’s needs. You can also add in green leafy vegetables, which would give you essential vitamins for your body. You can also take fish, alfalfa, mushrooms, eggs, milk and yogurt. You should avoid the consumption of steroids, tobacco, alcohol, and any harmful compounds. 
Other sources can be found in fish, eggs, alfalfa, and mushrooms, milk and yoghurt. Completely cut out on consumption of alcohol, steroids, tobacco and any kind of harmful drugs.

How much exercise should I do daily to gain height?

Almost 45 minutes a day will do you a lot of good, promote good height and serve additional health benefits.

How can I grow 5 inches taller?

Regular sports and exercise your body can help your body grow and develop more quickly. Swimming, yoga, bicycling and running with a healthy diet and adequate sleep guarantee optimal bodily development. To assist you in increasing height, you should also practice some stretches or ‘get taller’ exercises.

What food makes you taller?

The foods that make you taller are Beans, Chicken, Almonds, Leafy greens, Yogurt, Sweet potatoes, Quinoa Eggs.

How to increase height with stretching exercises?

It is quite difficult to increase height if you do not stretch your body. Stretching is very important as that would help the stiff muscles to grow. Apart from this, you should also follow an exercise routine along with a good diet which would help in releasing the growth hormones.

Which is the best exercises to grow height after 18?

Most people attain their maximum height by the age of 18. But by doing skipping and simple hanging and stretching exercises, you can still add a few inches to your height. Also, staying active and doing strength-building exercises, yoga, and jumping rope can help to increase your flexibility and grow a few inches taller.

Do Push-ups affect height growth?

Many people do have this doubt that height increase does get affected by push-ups. But to say very clearly, there is no evidence to support push-ups stunting growth in adults. Instead, Push-ups are very good for developing your body’s core strength.

Does doing Plank stop height growth?

Doing Plank stretches your back, shoulders, and legs and really helps you to increase your height. By doing side planks, you would get nice-looking legs, and by doing side planks, you would also get an excellent stretch to your legs, making them slimmer and grow taller.

How can you grow 6 inches taller?

– Begin your day with a healthy breakfast.
– Avoid any sort of drugs and alcohols. 
– Try getting enough sleep.
– Always take a balanced diet.
– Intake those foods that increase your immunity. 
– Include exercise in your daily routine.
– Try inculcating a proper posture.
– Also try taking small and frequent meals.

How many times you should practice height increase exercises?

Most people attain their maximum height until the age of 18. But research suggests that some people, even at the age of 22-25, gain a few inches by resorting to exercises that increase height. You should do our Best Height Increase Exercises regularly 2-3 times a week for best results.

Can jumping exercises increase height?

By doing jumping exercises, it can help you to condition the muscles and joints of your lower body and also improves the height of the body. Exercises like jump squats are one of the best ways to increase height. 

How to get beautiful legs?

– Doing proper exercises regularly is the most important criterion for having beautiful legs. 
– Having a healthy diet is also essential. 
 – Keeps your legs clean by shaving and waxing your legs. 
– Try using skin moisturizers and body lotions to keep your legs hydrated.
– You can also massage your legs and make them beautiful. 

Does going to the gym increase height?

This question is long being debated. As we have told you in our Best Height Increase Exercises Review that a person attains maximum height up to the age of 18 though he might be able to add a few more inches up to the age of 25 by doing different exercises. Coming to the question, Going to the gym itself is not going to help you with height increase but what you do at the gym matters the most. By trying Height increase exercises at the gym, you can still increase your height but only up to a certain age, as mentioned earlier.

What is necessary for increasing height?

Protein is essential for proper development and tissue repair, and immunological function to increase height.

Final Thought

You might not be taller than your parents, but you can gain a few inches. Your height is genetically determined, and there is nothing you can do to change that, but you can still gain height by doing exercise on time and with good repetitions. There are many medicines and treatments out there claiming to increase length. They also claim that they don’t have any side effects. But we would recommend you to try our above-mentioned best height increase exercises to increase your height. These would actually help you stretch and ton your muscles and correct your posture, which would bring a lot of difference in your height.

If you want to grow taller, the best way is to stick to a proper routine and dedication. The best way to gain height is through exercise. If you want to grow your height, you should go through the exercise mentioned in the article. 

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