Does stretching your legs make you taller?

by   |   Dec 15, 2022
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I bet many of us have wished to have longer legs or to become taller at some point in our lives. Unfortunately, once we stop growing (our growth plates have fused completely), it is not possible to get longer legs naturally. Although a person’s height is largely determined by their genes, a mix of environmental factors such as nutrition, sleep, exercise, and living environment also contributes to how tall they will be as an adult.

In addition to your total height, these factors also influence how long your limbs are during your growing years. Most of the advice on how to grow taller in your legs you find online will only be effective if your puberty is not over and your growth plates are still active. Despite this, you can practice the following stretches to tone and strengthen your leg muscles to make your legs appear at least a little bit longer.

What is stretching?

Stretching is the process of putting particular parts of the body into a position to extend the muscles and related soft tissues. Without stretching, the muscles become tight and shortened, and that might place you at risk for muscle damage, strains, and joint pain.

For instance, sitting in a chair all day leads to tight hamstrings in the back of the thigh. Then you may feel it is hard to elongate your leg or knee. But when you do some simple stretching exercises, they might make your body feel good.

Not only stretching helps promote flexibility, which is a key factor of fitness, but it also improves your posture and delivers many health benefits. Keep scrolling to know more!


What are the benefits of stretching?

Regular stretching might help both physical and mental health, including:

Improve flexibility

Stretching increases muscle flexibility, which is vital for overall health. When you have better flexibility, you move comfortably and do daily tasks easily. Importantly, it helps prevent the effects of aging, like reduced mobility in the muscles and joints.

Improve range of motion

Performing static and dynamic stretching exercises is necessary for increasing your range of motion, giving you more freedom of movement.

Improve posture

Strengthening and stretching certain muscle groups might lower musculoskeletal pain and stimulate proper alignment, helping improve your posture.

Improve physical performance

Since stretching increases flexibility and range of motion and allows the muscles to move, it helps you do better in physical activities.

Help with back pain

Back pain is common and may lower your range of motion. By stretching the muscles, you can heal an existing back injury as well as prevent future back pain by strengthening the back muscles.

Reduce your risk of injury

Warming up before exercising might lower your risk of injury. Performing dynamic stretching helps warm up joints, muscles, and tendons and temporarily improves the range of motion.

Increase blood flow

Regular stretching might enhance blood flow to your muscles, thereby increasing oxygen levels and needed nutrients to the muscles.

Reduce tension headaches

Doing certain stretches might soothe headaches and promote sleep disorders that create headaches. Strengthening your neck and upper back may be helpful for relaxing some headache types [1].

Enhance focus and mood

You may feel calmer and more concentrated on tasks when stretching regularly. That is because this exercise is beneficial in improving mood and cognitive function [2].

Reduce stress

Yes, stress might make muscles tense and tighten, resulting in pain in many parts of the body. So, when you stretch, it will relax muscles that have stiffened in response to stress and allow the body to recover from stress.

When to stretch to get taller?

To improve your height, try a few stretching exercises every morning right when you get out of bed. We will list down some simple yet effective stretches you can try in the next part. Keep reading, okay?

Also, you should pay attention to the frequency of stretching. It is suggested to practice for a short time daily and nearly daily instead of doing it for a longer time per week.

How to grow taller just in legs by stretching exercises

Some exercises and stretches can help your legs look longer by toning and strengthening your muscles. They can also counteract the effects of lifestyle and gravity to bring your legs to their full and genetically determined length. Some stretches to makes your legs look longer are:


This exercise tones and stretches your glutes, quads (thighs), and hip flexors, thereby improving your hip flexibility and making your thighs appear longer.


To practice Bridges, you should:

  • First, lie on your back with your knees bent in front of you and your feet flat on the floor.
  • Then, raise your hips into the air while pushing your feet onto the floor. Your back should be raised off the floor.
  • Hold the position for several seconds.
  • Return to the initial position and repeat.


Another tip on how to grow taller in just your legs is to practice different types of Lunges. This stretch targets all your leg muscles to tone them as well as improve stability and strength to make your legs look longer.


The most common type of Lunges is a standard Lunge. To perform this stretch:

  • Stand with your feet together and step one foot forward.
  • Bend both of your knees as close to a 90-degree angle as you can. To avoid hurting your knees, you should not go further than 90 degrees. Remember to keep your torso upright while bending your knees.
  • Keep this pose for a few seconds.
  • Push off your front leg and return to your initial position.
  • Repeat alternately with both legs.

The same general structure also applies to other types of Lunges with slight variations, such as:

  • You step backward with one leg instead of stepping forward and then perform a standard Lunge. If you have a difficult time keeping your balance in a standard Lunge, you should try this helpful variation.
  • Step one of your legs forward at a 45-degree angle instead of stepping forward in a straight line. After that, bend both knees.
  • Instead of bringing your front leg back to the starting position after lunging, bring your back leg forward in front of the leg that is currently in front. This is called Walking lunge.
  • Step one of your legs to the side instead of forward. Bend the leg that you step to the side and put your weight on that leg. Your other leg should remain straight. This variation tones your thighs more than the standard one.

Downward dog

This pose is nothing foreign to those who have ever taken yoga classes.


To practice Downward dog:

  • Kneel on a mat or on the floor.
  • Place both of your hands on the floor in front of you.
  • Extend your legs out into a pushup position.
  • Push your hips backward and forward while keeping your torso, legs, and arms straight. You had better end up in a V-like shape with your head between your shoulders.
  • Practice this exercise a few times and return to the initial pushup position while holding your body as straight as possible.

Hamstring stretch

Another great tip on how to grow longer legs is to perform hamstring stretch. Hamstring stretch will increase hamstring flexibility and allow your hamstrings to reach their maximum length, hence making your legs appear longer.


There are two methods of hamstring stretch.

Raised leg stretch:

  • Lie straight on your back.
  • Grab one leg wherever you can reach and raise it up into the air.
  • Keep that leg straight and pull it toward your chest as far as you can.
  • There is a passive variation of this stretch where you can ask someone else to push your raised leg toward your chest.

Seated stretch:

  • Sit upright on the ground with your legs stretched in front of you.
  • Lower your upper body toward your legs and extend your arms toward your feet as far as they can go until you feel a stretch in the back of your thighs.
  • Touch or grab your feet if you can. Otherwise, grab whichever part of your legs that you can reach without pain while keeping your legs straight.
  • Hold the position for as long as you want, then return to the initial position.


The last but not least stretch to make your legs longer is squats.


This stretching exercise is an excellent way to tone your entire legs, especially your thighs.

  • Stand straight with your feet shoulder-width apart.
  • Keep your back straight by stiffening your core.
  • Push your hips behind you and bend your knees. Make sure that your weight is on your heels and your knees do not go past your toes.
  • Lower your upper body until your thighs are parallel to the ground.
  • Keep this pose, then rise and repeat.

You can make this exercise harder by adding weights or using your body weight.

What stretch mistakes should you avoid?

Stretching properly will be helpful, relaxing, and pleasing, but doing it wrong might waste your time or even set you up for an injury.

Below are common mistakes that most people make when stretching.

Stretch too hard

If you stretch your muscles too hard, your body will employ a defense mechanism, called the stretch reflex. This contracts your tendons and muscles and prevents them from being stretched. So, only stretch until you feel the tension in your muscles without pushing your stretching to the extreme.

Avoid holding the stretch long enough

15 seconds are fine enough for the muscles to relax and lengthen. Or some certain stretches might require at least 30 to 60 seconds and be repeated at least two or three times.

Forget to breathe

Conscious breathing makes stretching more effective. But the issue is that many people accidentally hold their breath while performing, which might make their muscles tense and resistant. Hence, you need to breathe deeply and slowly to relax your muscles, increase blood flow, and improve the delivery of oxygen and nutrients throughout the body.

Do the same stretch

It is not suggested to focus on the same stretching exercise daily, day after day. Or it might lead to muscle imbalances.

Stretch everything

It is not necessary to stretch all muscle groups on your body if you do not feel any tension in a certain part.

Forget to warm up

Remember to WARM UP before you stretch in order to enhance your body’s temperature, make your muscles more flexible, and improve blood flow to the connective tissues and muscles. Try jogging in place, a brisk walk, or jumping jacks to prepare your muscles to be stretched.

Stretch into an injury

If you are injured, you should not stretch through that injury. It may not help with pain but lengthen the healing process. The exception here is if you are doing it with a certified physical therapist. But it is not recommended until your injury has healed.

Look for quick results

Only practicing some stretches in a short time is not going to give you any benefits. If you want to see improvements in height growth by stretching your legs, there are no shortcuts without doing it regularly and consistently.

Do legs grow longer after puberty?

Your growth speeds up exponentially during puberty. Throughout this time, your bones grow around the growth plates which as their names suggest are the areas for new bone formation. Besides, not all parts of your body grow at the same time during puberty. Your legs and arms are among the last body parts to stop growing.

The growth plates fuse closed at the end of puberty. After this, you stop growing completely. There is no way for bones to grow longer naturally once the growth plates fuse. As a result, your legs cannot get longer naturally after puberty.

It is impossible to get longer legs naturally once puberty ends and your growth stops. Notwithstanding this, you can tone your legs and make them appear longer with the help of exercise and stretching.

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