Which is best exercise to increase height?

Apart from genetic factors, engaging in regular physical exercises is often a way for many people to significantly improve their height as well as their physical health. So, what exercises help increase height quickly and effectively? You can refer to the top 21 simple height-increasing exercises at home in the following article.

Which is best exercise to increase height?
Which is best exercise to increase height?

What exercises effectively increase height?

According to studies, physical exercises impact muscle force on bones, promoting the mineralization process and bone modeling as well as influencing bone density. Therefore, the prepubescent and pubescent stages are crucial periods for bone development.

Around 26% of bone minerals accumulate during this time, and actively practicing physical exercises during the prepubescent and pubescent stages will aid in good bone growth, while also reducing the risk of osteoporosis in later years.

Moreover, during the exercise process, the pituitary gland is stimulated to produce more growth hormone than usual. Sufficient growth hormones support better bone development, thus accelerating height growth.

Furthermore, physical activity supports metabolic processes, enhances nutrient absorption, eliminates toxins, and facilitates smoother coordination among organs. These are all beneficial factors for overall health and natural height development. So, what exercises effectively increase height?

Referring to the below-listed exercises supporting rapid height gain will provide you with more detailed information.

1. Wall Stretch Exercise

The Wall Stretch, also known as Wall Push, helps straighten and make the spine more flexible. Proper execution of this exercise can also stretch and strengthen leg muscles. It’s known that exercising for a straight spine and stable legs is an ideal condition to quickly improve height.


– Stand straight facing a wall about 50cm away.

– Place your hands on the wall and bring your right foot forward with slightly bent knees.

– Next, push your left foot backward and try to straighten it as much as possible.

– Lean slightly forward and maintain this position for 15-20 seconds, then return to standing position.

– Repeat the Wall Stretch exercise 5-10 times in one session.

2. Spot Jump

With just a few simple jumping movements, various muscle groups and bones are engaged. This supports stimulating height growth if done regularly.


– Stand straight with feet shoulder-width apart, lower your hips, and bend your knees while keeping arms relaxed by your sides.

– Jump explosively, lifting both feet off the ground simultaneously. As you land, raise both arms straight up and bring your knees towards your chest.

– Return to the initial standing position and repeat the sequence about 5 times, then rest for 30 seconds. Aim for 15-20 repetitions of spot jumps per day for optimal results.

3. Cobra Pose Exercise

The Cobra Pose height-increasing exercise enhances muscle strength in the arms, back, and chest. It also helps reduce body stiffness, stretches the spine, and stimulates cartilage growth in the spine, contributing to natural height development. Additionally, it’s beneficial for relaxation, aiding better sleep.


– Start by lying face down with hands placed beside the chest and palms facing down.

– Press your palms down and slowly lift the upper part of your body.

– Arch your back as much as possible and maintain this position for about 30-60 seconds.

– Relax and return to the initial position.

– Repeat the Cobra Pose exercise 5-10 times in each workout session.

4. Cat Stretch Exercise

If you’re unsure about which exercises to do to increase height quickly, consider the Cat Stretch exercise. True to its name, this yoga pose requires the practitioner to mimic a cat’s posture.

This exercise impacts your spine, shoulders, back, and chest muscles to enhance the body’s nutrient absorption, improving posture and height.


– Lie down on the floor facing down, ensuring your back and legs are stretched straight.

– Take a deep breath and arch your body forward, contracting your abdomen, bending your head down, and hold this position for 10 seconds. Remember to breathe evenly with deep breaths.

– Return to the initial position. Repeat the Cat Stretch exercise about 15-20 times to maximize its effectiveness.

5. Pilates Exercise with a Ball

What exercises are best for increasing height? In addition to the aforementioned exercises, you can try Pilates exercises with a ball. These movements aid in stretching abdominal muscles, the spinal column, and the lower back. Pilates with a ball not only helps burn excess fat around the waist but also strengthens abdominal and back muscles, making the body more flexible.

Because the spine is fully stretched during Pilates, it significantly contributes to increased height for consistent practitioners.


– Lie horizontally on the floor facing upward.

– Place your feet on the ball and support your body with both arms straight.

– Raise your back and use your leg strength to roll the ball back and forth along the leg muscles.

– The longer you perform this exercise, the better the results.

6. Two Straight Legs Up Stretch Exercise

For those wondering about effective height-increasing exercises, consider the straightforward Two Straight Legs Up stretch. This exercise targets the muscles in the leg-thigh area and aids in stretching the leg joints.


– Lie on your back on the floor, keeping your body naturally relaxed.

– Slowly lift both legs upwards until they form a 90-degree angle with the floor.

– Maintain this position for about 7-10 seconds, then return to the initial position. Repeat this right-angle leg extension exercise 15-20 times in each workout session.

7. Dry Land Swim Exercise

Dry Land Swim is an ideal exercise for those seeking to improve height but have limited workout time. Engaging in swimming movements on land helps strengthen the muscles in the back, arms, and legs, crucial for natural height growth.


– Start by lying face down on the floor.

– Raise your left arm and right leg simultaneously, holding this position for 30 seconds, then lower them down.

– Switch sides, lifting your right arm and left leg for 30 seconds.

– Repeat this alternating movement continuously for 10-15 times in one workout session.

8. Forward Bend Exercise

Consider adding the Forward Bend exercise to your routine to stretch your spinal ligaments and impact muscle groups, aiding in burning excess fat and gradually sculpting a more slender figure day by day.


– Stand straight with feet shoulder-width apart, take a deep breath, and slowly bend forward.

– Try to stretch as much as possible until your hands touch the floor while keeping your knees and legs straight. Hold the forward bent position for about 1 minute.

– Return to the initial standing position after 1 minute, take a 10-second break, and repeat this exercise 10 times.

9. Yoga Bridge Pose

The Yoga Bridge Pose is a method that uses hip muscles to maintain balance and strengthen the lower back area, including the buttocks, lower back muscles, pelvic frame, and lumbar spine.

This exercise helps stretch both the body and bones, stimulating joints to effectively support height growth.


– Start by lying on your back, arms placed alongside your body, and knees bent.

– Press your feet onto the floor, then lift your hips and lower back off the ground.

– Keep your hands and feet firmly on the floor.

– Maintain this position for about 30 seconds, then relax and lower your hips.

– Repeat this Yoga Bridge Pose exercise 5-7 times in each workout session.

10. Pilates Roll Over Exercise

Pilates exercises are a series known for strengthening muscles and improving overall health. The Pilates Roll Over, in particular, focuses on abdominal muscles, aids digestion, and stretches the body.

As the body is stretched, spinal joints are released, accelerating bone formation from cartilage. This exercise significantly supports effective height improvement.


– Lie on a workout mat, arms placed by your sides and palms facing down, legs together and stretched out.

– Slowly lift both legs overhead until your toes touch the floor behind your head.

– Relax your body and return to the initial lying position.

– Repeat the Pilates Roll Over exercise 5-10 times during a workout session.

11. Bar Hanging Exercise

The simple Bar Hanging workout offers numerous benefits for height. Hanging helps decompress the spine, keeping it straight without bearing the body’s weight. It also enhances back flexibility and arm strength.


– Jump up to grip a horizontal bar, ensuring your palms face outward.

– Hang on the bar for as long as possible until fatigued, then release your hands and land gently.

– Rest for about 30-60 seconds and continue the exercise.

– Try to repeat this exercise 5-10 times during each workout session.

12. Svanasana (Table Pose)

Svanasana, resembling a table in yoga, is a simple yet beneficial exercise for elongating and aligning the spine, supporting height growth.

This pose also stimulates bone growth, strengthens arm bones, and aids legs in preventing bone degeneration, thus preventing joint pain.


– Sit with a straight back on a yoga mat or directly on the floor, facing upwards.

– Extend both arms behind you, resting palms on the floor or yoga mat.

– Gradually lift your hips towards the ceiling using the strength of your arms and legs, balancing your body like a table.

– Maintain the table position for about 30 seconds to 1 minute. Slowly lower your hips and retract your hands to the initial position.

– For optimal effectiveness, repeat this pose at least 5 times in each workout session.

13. Skipping Rope Exercise

Skipping rope is a simple exercise commonly used in physical education classes in elementary or high school. Rope skipping has the ability to improve physique and overall health quite effectively.

This exercise directly impacts muscle areas, rapidly burns excess fat, and supports stronger bones and joints.

How to do it:

– Prepare a skipping rope and a spacious area to practice whenever you have free time.

– Aim to skip rope for about 10 to 30 minutes daily. This duration is optimal for achieving the best results in improving your physique.

14. Leg Stretching Exercise

This exercise demands maximum stretching of leg muscles to target the muscles of the thighs, straighten knee joints, and stretch the lower back area. This helps realign the position of the lumbar spine, lower back discs, and pelvic bones to improve posture and support effective height development.

How to do it:

– Sit on the floor with a straight back, extend both legs forward.

– Reach your hands to grasp your toes and take a deep breath. Ensure your back remains straight while bending forward. Stretch as far as possible to touch your toes with fingers, placing your face and chest close to your legs.

– Maintain the forward bend and stretch for about 15 to 20 seconds, then slowly return to the initial position, relaxing your body and breathing evenly.

– Repeat this exercise about 5 to 7 times in each workout session for better height improvement effects.

15. Swimming

Swimming stretches various muscle groups and straightens the spine, engaging continuous muscle extension. Hence, swimming’s height-increasing potential is significantly higher compared to dry-land swimming exercises previously introduced.

Studies indicate that swimming is an effective sport for posture correction and height improvement. Common swimming styles promoting the best height development include breaststroke, frog-style, backstroke, and freestyle.

How to do it:

– For smooth and effective height improvement through regular swimming, it’s essential to learn swimming techniques correctly under supervision, especially for children to avoid potential drowning or other risks.

16. Pelvic Shift Exercise

Few know that actual bone height can be 2 to 3 cm higher than normal measurements. The loss of this height is attributed to incorrect sitting or standing postures over time, affecting bone joints and causing a considerable reduction in height. Consequently, the hip and pelvic region is the most affected area.

To reclaim maximum height, exercises like pelvic bone shifting are extremely effective and should not be overlooked.

How to do it:

– Lie on your back, arms stretched straight alongside your body with palms down.

– Bend your knees and bring your feet closer to your buttocks.

– Gradually lift your pelvic bones while maintaining the curve in your back, lifting your buttocks and putting your weight on your feet and shoulders.

– Hold this position for about 30 seconds, then slowly return to the initial lying position. It’s recommended to repeat this exercise about 10 times in each workout session.

17. Baby Pose

For those seeking simple exercises to increase height that are less strenuous and can be done directly on their bed, consider the “Baby Pose.”

This stretching method relaxes the spine, reduces back and neck pain, and enhances overall blood circulation. Additionally, certain movements in this exercise aid in reducing stress, promoting better sleep, and supporting more effective height growth.

How to do it:

– Sit on the floor, bend your legs together to form a seated position on your heels. Your knees should be spread wide.

– Lean your torso forward between your thighs, stretch your hands forward over your head, and touch the floor.

– Maintain this pose for a few minutes, as this relaxation posture can help elongate and stretch the bones and muscles.

– Gradually lift yourself up and return to the initial seated position on your heels.

18. Cycling Exercise

Cycling is a popular sport that many people enjoy due to its moderate physical demand yet excellent impact on health and height. When cycling, the pedaling motion stretches and smoothly moves the leg muscles, increasing blood flow to the muscles and stimulating their growth.

This action strongly impacts the leg bones, making them more flexible and supple to effectively improve height. Therefore, maintaining cycling as a regular exercise for an extended period can quickly bring about surprising improvements in your height.

How to do it:

– To support height growth while cycling, adjust the bike seat higher than the length of your leg. This ensures you have to stretch your legs to reach the pedals, benefiting height development.

– If unfamiliar with cycling, seek help from family or friends to become more proficient.

– Aim to cycle for about 30 to 45 minutes daily, favoring cycling short distances over using a motorbike or car for transportation.

19. Single-Leg Hopping

In the exercise of hopping, where you usually jump using both legs, the single-leg hopping requires jumping using the force of just one leg. The single-leg hopping exercise for height is suitable for all age groups.

Moreover, it promotes blood circulation and has a positive impact on various muscle areas, bones, aiding physical development, and improving overall health. The execution of this jumping exercise is straightforward, requiring no specific tools or supporting equipment.

How to do it:

– Stand straight to relax your body, raise and bend one leg (left or right), exerting force on the other leg (left or right) to propel yourself off the ground.

– Remember to alternate between both legs; when landing, bend your knee slightly to avoid injury. Repeat this exercise about 15 to 20 times for each leg.

20. Warrior Pose Exercise

What exercises are effective for increasing height at home? Another common yoga posture is the Warrior Pose, aimed at stretching the spine. This exercise impacts the abdominal muscles, back muscles, thighs, calves, and arms.

When the spine is stretched, it stimulates cartilage development within the joints and elongates the spine, effectively reducing back pain. This position helps improve blood circulation throughout the body, reducing nervous tension. That’s why it’s used as a relaxation posture between high-intensity workouts during gym sessions or sports activities.

How to do it:

– Stand straight, firmly grounding the sole of your foot onto the floor.

– Shift your body weight to your left leg. Step your right foot backward about one stride length.

– Rotate your left foot about 90 degrees and step back one stride length with your right foot.

– Following this, turn your left foot 90 degrees to make your thighs parallel to the floor. At the same time, turn your right foot slightly 15 degrees, slightly leaning your hips to the left, bend the front knee downward, tightening the thigh muscles, straighten the back knee.

– Stretch both arms upward, joining the palms to create a sharp spearhead shape.

– Maintain this posture for about a minute, breathe deeply, and return slowly to the prepared position.

– Finally, switch sides and repeat the above steps. It’s recommended to perform this exercise at least 5 times for each side for increased effectiveness.

21. Playing Basketball

Basketball training demands a lot of movement, thereby strengthening leg muscles and enhancing blood flow to various body parts. Additionally, many basketball techniques require players to jump high to shoot, block, or prevent opponents from scoring.

How to do it:

– Jumping during basketball stimulates bone development, mineral accumulation, making bones not only grow faster but also stronger. However, to play basketball for height gain properly and avoid injuries, seek guidance from a coach or training center.

– While basketball can be played alone, it’s best to play in a group to enhance mobility and better support skill development and height growth during practice sessions.

H2: Tips for Exercising to Increase Height

Apart from focusing on what exercises to do to increase height, it’s essential to consider certain aspects during the process to ensure safety and enhance the effectiveness of the regimen. Specifically:

– Choose exercises that suit your physique and personal needs.

– Don’t forget to warm up and stretch your body before engaging in any height-increasing exercise.

– Always stay adequately hydrated before, during, and after your workout routine.

– Opt for loose, comfortable clothing that aligns with the height-increasing exercises you choose.

– Besides swimming, wear appropriate footwear during sports exercises to avoid skin abrasions or bleeding.

– Engage in height development exercises at an appropriate intensity and frequency.

– Selecting the workout time is crucial. According to recommendations, exercising in the morning or evening is optimal. These times align well with environmental factors and the body, enhancing the effectiveness of the exercises.

– During the height development process, ensure a well-rounded diet, adequate nutrition, and proper rest. Dietary habits and rest are essential in boosting energy levels and ensuring overall good health, contributing significantly to height gain.

– Consistency in daily exercise routines is a key factor in expediting the height enhancement process.

– For quicker results, you can combine various height-increasing exercises that feel suitable for you.

These tips provide valuable information to address the question: “What exercises help increase height?” With the insights shared by the Grow Taller Plan, it’s hoped that you’ll find a suitable exercise regimen. Additionally, you might consider using other height-enhancing products to achieve your desired physique more rapidly.


What workouts give you height?

Engaging in exercises that involve stretching, spine decompression, and promote good posture can potentially contribute to maximizing your height. Some exercises that may aid in height increase include:

– Stretching exercises like toe touches, cobra stretch, and pelvic shift.

– Yoga poses emphasizing backbends and spinal elongation.

– High-intensity workouts that involve jumping and sprinting.

Can I grow 5 cm after 18?

Generally, after the growth plates close around the age of 18 for most people, further natural height growth becomes less likely. However, individual cases vary, and some individuals may experience slight height increases beyond this age due to improved posture, stretching, and other lifestyle changes. Growing 5 cm specifically might be challenging but can vary from person to person.

How to grow 10 cm taller?

Growing 10 cm taller is a significant increase and may be challenging to achieve naturally, especially for adults. However, certain practices might contribute positively:

– Engage in regular stretching exercises targeting the spine, legs, and core.

– Maintain proper posture to maximize your current height potential.

– Ensure a well-balanced diet rich in nutrients essential for bone health and growth.

– Get adequate sleep to support overall health and potential growth.

While these strategies may help optimize your height potential, it’s important to remember that genetics largely determine your maximum height potential. Any significant height increase might require medical interventions or professional guidance.


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