Do Squats Make You Shorter?

by   |   Dec 18, 2023
5/5 - (1 vote)

The perennial debate surrounding the age-old question persists: Can squats hinder your growth and potentially reduce your height? This inquiry has long intrigued fitness enthusiasts and concerned individuals, prompting them to scrutinize the veracity of this fitness-related folklore.

In succinct terms, and likely to the relief of many, the unequivocal answer is a resounding “no.” Squats, as a standalone exercise, lack the capacity to curtail your stature or leave you appearing shorter than your baseline height.

Nevertheless, before we dismiss this notion entirely, it is imperative to embark on a deeper exploration of the scientific underpinnings. Research has brought to light an intriguing facet of squatting, especially when executed with additional weight placed upon your spinal column. This intriguing phenomenon is known as “spinal compression.” While the term may sound disconcerting, the actual implications are far less dramatic than they may initially appear.

When you engage in squats with a weighted bar positioned atop your shoulders, there indeed occurs a temporary compression of your spinal discs, leading to what can be termed as “spinal compression” or “spinal shrinkage.” However, it is crucial to emphasize that the degree of this compression remains exceedingly minimal, measuring less than 3/16 of an inch or approximately 3-4 millimeters. Furthermore, this compression is transitory in nature and does not result in a permanent alteration to your spinal length. Within the span of merely an hour following your workout, your spine naturally decompresses, reverting to its customary dimensions.

So, if you have been losing sleep over the notion that your daily squat routine might be eroding your height, it is time to exhale and dispel those unfounded fears. The reality diverges significantly from the myths that have circulated. In this article, we will embark on a comprehensive exploration of this topic, providing you with invaluable insights and guidance to ensure that you can safely and effectively incorporate squats into your fitness regimen, free from any undue concerns about their impact on your height.

Do squats stunt height growth?

As mentioned above, squats don’t make you shorter if you are a grown adult. But if you are a teen, what will happen?

The common myth is that lifting heavy weights while squatting will put pressure on children’s growth plates. We all know that growth plates are the active area close to the end of a kid’s bone. So, the damage to this area might make the bone bent or shorter than usual.

However, there is no record or science about squats stunting growth in children or damaging their growth plates as long as they lift weight correctly. Only poor form with heavy weights or lack of supervision might damage the growth plates.

In fact, if lifting while squatting is done responsively, the injury rate is almost lower compared to other physical activities. Hence, if a child is lifting a weight appropriately, you don’t have to worry about stunning growth in any case.

Which types of squats increase height?

Instead of performing all types of squats, you can try one of the three ways or all below to promote your height effectively.

Basic squats


Basic squat is an exercise to increase height effectively

This standard exercise is an excellent way to give you longer legs.

  • Stand tall with your feet flat on the ground.
  • Bend your knees and push your hips behind. Ensure your knees do not go past your toes while your weight is on your heels.
  • Move down and back until your thighs are as near to parallel to the floor.
  • Hold for seconds, then lift and repeat.

Jump squats


This jumping exercise helps support the conditioning of joints and muscles of the lower body, thereby promoting height.

  • Begin with a usual standing position.
  • Bend your knees while lowering your hips back and down.
  • Raise your arms in front of your shoulder.
  • Jump up off the floor while pulling your arms down and back your hips.
  • Make sure your body is upright and straight when you jump.

Side deep squats


This exercise is a combination of jump squats and basic squats.

  • Start with a normal squat position.
  • Bend your knees down and raise your body on one side and hands up.
  • Then bend your knees and continue raising your body on the other side.
  • Make sure your body is straight when you lift yourself.

What are the benefits of doing squats?

Doing squats not only does tone and strengthen your legs, but it also comes with a far-reaching list of benefits for your body.

Develop muscle mass

If you want to improve your muscle mass, squatting is an ideal choice. When doing squats, you make lower extremities more powerful. And if you continuously put enough force on them, your bones will grow stronger and naturally, thereby resulting in muscle development.

Burn extra calories

Do you know that squats help burn fats quicker than any exercises? If you do squats regularly, this is an easy way to help you lose weight, especially weight from your abdomen.

Prevent chances of injury

If you often play sports or are an athlete, knee and hamstring damages sound common, right? So, if you do squat exercises quite often, it helps strengthen your hamstring muscles and enhance the stability of your knees.

Promote flexibility

By moving your body back and down continually, you do not only build up strength but also promote flexibility. For instance, deep squatting is ideal to boost a range of motion in the whole hip complex.

Improve your posture

When you develop your core strength and lower extremities, you improve your posture for sure. If you squat in a proper form, it can improve your hip health. It also builds your torso strength to prevent hunchback or internal rotation of the shoulders.

Be a versatile exercise

Squats are versatile in many ways. No matter who you are, boy or girl, young or old, man or woman, you can do squats. Additionally, you don’t need to go to the gym or buy expensive equipment because basic squats are totally free to perform. Last but not least, you can squat anywhere and anytime.

How many squats should I do a day?

There is no magic number as it depends on your needs. If you are a newbie, 3 sets of 12 to 15 reps of at least one type of squat will be okay. Doing a couple of days per week is a great place to start as well.


And after you master all the squats above, you can upgrade your game with a 30-day squat challenge. But remember that 1 set should be at least 12 to 15 reps. In case you want a higher intensity workout, it’s fine to add some reps (but make sure when you hit day 15 or week 3, not first days).

Things to consider before squatting

Always do a warmup before doing squats – at least 5 minutes of stretching and 10 minutes of cardio to prevent injury – to loosen up muscles and enhance range of motion.

Be aware of your limits and ensure your form is shaped before adding more reps.

Although squats are an effective exercise, they are not the best. Combine them into a full-body workout regime, eat healthy and rest enough to get the best results.

To sum up

The idea of doing squats makes you shorter might be false. This exercise might compress your spine a little bit, but it is not more than other daily activities. As long as you are performing the proper form, you cannot stunt your growth while squatting.

Keep in mind that squats can make you taller by improving your posture. They also enhance bone density and overall fitness.

Time to squat and good things come!

This article is shared by expert Joybauer – the admin of the website, who has many years of experience working in the field of height growth.

  • Address: 33 Whitehall Street, New York
  • Email:
  • Website:

Joy Bauer is a renowned physician and nutrition expert who has dedicated her career to helping people live healthier, happier lives. With over two decades of experience in the field of health and wellness, Dr. Bauer has become one of the most trusted voices in the industry.
About This Researcher
One of Dr. Bauer’s areas of expertise is in the field of height growth. She has worked with countless patients over the years who were looking to increase their height naturally, and has developed a range of effective strategies and techniques to help them achieve their goals.

Dr. Bauer believes that a healthy diet and lifestyle are essential for optimal growth and development. She works closely with her patients to develop personalized nutrition plans that are tailored to their unique needs and goals. These plans include a variety of nutrient-dense foods and supplements that are designed to support healthy bone growth and development.

In addition to her work in height growth, Dr. Bauer is also a leading expert in the areas of weight loss, disease prevention, and overall wellness. She is a regular contributor to a number of popular media outlets, including The Today Show, The Dr. Oz Show, and Good Morning America.

If you’re looking for a physician who is passionate about helping you live your best life, look no further than Dr. Joy Bauer. With her expertise, compassion, and commitment to excellence, she is the ideal partner for anyone who is looking to achieve their health and wellness goals.

The reason behind the creation of the website HowToGrowTaller is to provide effective guidance and support to individuals who are looking to increase their height naturally. Dr. Joy Bauer recognized that many people feel self-conscious or insecure about their height, and that there is a great deal of misinformation out there about how to grow taller.

With HowToGrowTaller, Dr. Bauer wanted to create a comprehensive resource that would provide individuals with the tools, knowledge, and support they need to achieve their height goals. The website includes a wide range of resources, including nutrition plans, exercise routines, and other proven strategies that are designed to support healthy growth and development.

One of the key benefits of HowToGrowTaller is that it is a one-stop-shop for all things related to height growth. Instead of spending countless hours researching different strategies and techniques, individuals can turn to the website to access everything they need in one convenient location.

Overall, the goal of HowToGrowTaller is to help individuals feel more confident and empowered in their bodies. By providing them with the resources and support they need to grow taller naturally, Dr. Bauer hopes to help people achieve their height goals and improve their overall quality of life.

Researcher Locations:

33 Whitehall Street, New York

Education & Training
Pediatric Psychology – Nemours Childrens Clinic – Jacksonville, 2003

Child Psychology – University of Florida, 2002

Board Certifications
American Board of Professional Psychology

Areas of Research


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