Top 10 exercises to increase height at home

by   |   Jan 22, 2024
5/5 - (1 vote)

Have you ever found yourself wishing you were a few inches taller? If so, you’re certainly not alone. Height is a characteristic that many people have felt insecure about at some point in their lives. While genetics undeniably plays a pivotal role in determining our stature, it’s essential to realize that there are ways to influence our height through physical factors such as exercise and diet. Surprisingly, some individuals experience height growth well into their early twenties, challenging the conventional belief that growth stops after puberty.

If you’ve ever wondered whether exercises could help you increase your height, you’re in the right place. This article delves into various exercises that you can easily incorporate into your daily routine, all within the comfort of your own home. These exercises offer the potential to add those coveted inches to your height. Join us on this journey as we explore how you can achieve your height goals through targeted workouts.

In a world where confidence often intertwines with physical appearance, the desire for a few extra inches in height is a common aspiration. Whether it’s the ease of reaching high shelves or the confidence boost in social situations, height plays a significant role in how we perceive ourselves and how others perceive us. The good news is that you can take steps to work towards your height goals. It’s important to understand that the path to becoming a taller version of yourself is not as elusive as it may initially seem.

Pilates rollover


Increases height by stretching your spine and providing added length

This easy yet efficient exercise to your upper body. The vertebrae of your neck are also stretched and lengthened in the process.

  • Start off by lying on your basck with your arms along your sides and your palms facing down.
  • Keep your legs together and extend them straight up towards the ceiling at a 90-degree angle.
  • Lift your legs overhead. Keep your hands pressed down on the mat and end with your feet and legs parallel to the ground.
  • Slowly lower your legs back to the 90-degree position, placing one vertebra at a time onto the mat.

This workout seems difficult at first, but it will get easier with regular practice. The more you exercise, the more your height is increased.

Bar hanging


Another exercise to increase height at home is bar hanging – Mama Duck Quacks

Another exercise to increase height at home is bar hanging. As gravity compresses your spine and joints, it adversely affects your height and gives you a shorter appearance. Hanging on a horizontal bar is a simple way to tackle this problem. It decreases the pull on the vertebrae and leverages your lower torso’s weight to stretch the spine. As a result, this exercise increases your height from 1 to 2 inches, but not instantly.

A horizontal bar is needed for this exercise and should be placed at a height that allows your body to extend with room to move. You can bend your knees slightly in order to hang freely if your body cannot fully extend. While hanging, ensure that your palms are facing outwards and your arms, shoulders, and hips are as relaxed as possible so that the gravity effectively pulls the body further.

Some people also wear ankle weights for additional benefits. This workout should be done in 20 seconds and repeated at least 3 times. It is definitely considered a good choice among the exercises to increase height.

Land swimming


Land swimming – Height increase exercise

When it comes to exercises to increase height, swimming surely appears at the top of most people’s minds. However, for those without the privilege of having a swimming pool in their houses, land swimming can be an alternative exercise to increase height. It involves the movement of alternate leg-hand pair.

Your left arm teams up with your right leg and your right arm pairs up with your left leg. Lie in a prone position and lift each pair turn by turn, meanwhile outstretch each limb as far as you can.

Rope skipping


Rope skipping is also among the best exercises to increase height

Rope skipping is not only a fun game but it is also among the best exercises to increase height. Skipping rope requires a lot of jumping, which triggers the cells of your body from head to toe. Besides, while skipping rope, every muscle of your body becomes active.

This collaborative muscle workout is essential for a streamlined growth of your body. In addition to increasing height, this exercise also retunes the fat distribution in different body areas.

Leg raise


Leg raise is incredibly easy and simple

It would not be a complete list of exercises to increase height at home without leg raise. This workout is incredibly easy and simple.

  • Lie down on your back.
  • Keep your legs together and slowly raise them towards the ceiling at a 90-degree angle.
  • Gradually bring your legs downwards near the ground but keep them a few inches above the floor.
  • Repeat this exercise around 7-8 times a day.

Pelvic shift


Pelvic shift – Height increasing exercise

How many hours of the day do you normally sit? Did you know that your height could be reduced by sitting for long hours? In fact, prolonged periods of sitting cause the changing shape of the spine and associated muscle imbalances, which adversely affects the growth of your body. The pelvic shift targets the spine and lower hips in order to minimize the negative consequences of sitting for long hours. It is therefore considered one of the most effective exercises to increase height.

  • Lie in a straight position with your shoulders flat on the floor.
  • Keep your arms stretched out on your sides with palms down.
  • Bend your knees and draw your feet close to the buttocks.
  • Arch your back so that the pelvis is lifted. Let your legs and shoulders support your weight.
  • Hold the position for at least 30 seconds and repeat.

Cobra stretch


Cobra-stretch: Best exercise to increase height

This yoga exercise is intended to stretch your spine and make it supple. It also supports the growth of the cartilage between your vertebrae and is widely regarded as one of the most popular exercises to increase height.

  • Lie on the floor with your face down.
  • Place your palms on the floor under your shoulders.
  • Lift your chin while arching your spine to form an elevated angle.
  • Arch back as far as possible and stay in this position for at least 30 seconds.
  • 5 repetitions should be enough to start with the exercise initially.

Single-leg hopping


Single-leg hopping – Height increase exercise at home

As one of the simplest exercises to increase height, single-leg hopping can be done anywhere and anytime, whether you are watching TV, reading books, or playing in the park. Hop on your left leg 8 times with your hands pointing towards the sky and then hop on your right leg in the same way. Throughout this bouncing exercise, you are contributing to developing the brain, strengthening your legs, generating growth hormones, and increasing height.

Alternate leg kicking


Alternate leg kicking – How to grow taller with exercise

This exercise is derived from Taekwondo – a Korean martial art characterized by leg kicks. Although the exercise is a defensive move, it helps to increase your height tremendously as it extends your body muscles, especially those in your legs.

  • Start by standing on the mat in a straight posture.
  • Stretch your body to the maximum while extending your right leg up.
  • Keep your hands close to your chest with your fists tight.
  • Start kicking in the air for about 30 seconds.
  • Repeat this process with your left leg.

Standing stretch

The last item on the list of exercises to increase height is standing stretch. It is relatively similar to the vertical bend exercise but instead of placing your legs apart while standing, you should keep them joined. Then, bend and try to touch your toes. Aim for the toes but do not push yourself beyond your body limits.

Also, remember to keep your knees straight while you perform the exercise. It stimulates the muscles in your back and calves as well as massages your thigh muscles, which eventually helps increase your height.

Now that you understand what exercises increase height, try to practice them regularly from 2 to 3 times a week for the best results. Over-exercising should be avoided as it can cause injury and hamper the recovering capacity of the body.


In summary, although our genetic makeup largely influences our height, the incorporation of these growth-enhancing exercises into your daily regimen can indeed optimize your potential for increased stature. It is vital to emphasize that maintaining a steadfast commitment to these exercises, complemented by a balanced and nutritious diet, is fundamental in facilitating your growth journey. By embracing these exercises with unwavering dedication, you may embark on a transformative path towards standing taller and experiencing a profound boost in your self-assurance and overall confidence. So, commit to this holistic approach, and let the results speak for themselves as you reach new heights in your life.


1. How long does it take to see results from these exercises?

The results can vary from person to person, but with consistent effort, you may start noticing changes in a few months.

2. Can adults increase their height with these exercises?

While these exercises are more effective during the growth phase in adolescence, they can still help adults improve their posture and gain some height.

3. How many times a week should I do these exercises?

It’s recommended to perform these exercises at least 3-4 times a week for the best results.

4. Are there any dietary recommendations for height increase?

A balanced diet rich in essential nutrients like calcium, vitamin D, and protein can complement these exercises.

5. Is it safe to do hanging exercises?

Hanging exercises are generally safe if done correctly and without excessive strain. Start gradually and listen to your body to avoid injury.


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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