Do Squats Make You Shorter?

February 14, 2025

Squats are one of the most effective exercises for building lower body strength, improving athletic performance, and enhancing overall fitness. However, a common concern among gym-goers is whether squatting can actually make them shorter. This belief stems from the idea that spinal compression caused by heavy lifting could lead to a reduction in height over time. But is there any scientific truth to this, or is it just another fitness myth?

To understand the potential effects of squats on height, it’s essential to consider how the spine, vertebral discs, and body mechanics respond to resistance training. While temporary spinal compression does occur during squats—just as it does with walking, running, or even sitting for long periods—this effect is not permanent. In fact, strength training, including squats, can contribute to better posture, increased bone density, and overall musculoskeletal health. So, do squats really stunt growth, or is this concern based on misconceptions? Let’s break down the science behind it.

How Squats Affect the Spine and Posture

Squats exert significant pressure on the spine, primarily through axial load and spinal compression. As you lower into a squat, the weight transmits force through the vertebrae, particularly in the lumbar spine, increasing tension on the intervertebral discs. While proper squat form helps distribute this load evenly, poor technique—such as excessive forward lean or rounding the back—can lead to misalignment, placing undue stress on the spinal structure and increasing the risk of kyphosis or lower back pain.

Maintaining optimal posture during squats requires proper spinal alignment and muscle activation. Engaging the core and back muscles provides essential back support, reducing strain on the vertebrae and improving posture both during exercise and in daily activities. Squatting with a neutral spine promotes better spinal health by reinforcing natural curvature, preventing excessive lumbar flexion, and minimizing squat-induced spinal compression. Proper technique, adequate mobility, and controlled weight progression are crucial for maximizing benefits while minimizing the risk of posture-related issues.

Temporary vs. Permanent Height Loss from Squats

Squats can cause temporary height loss due to spinal compression, but this effect is short-lived. During heavy lifting, the vertebral discs lose spinal fluid, reducing their cushioning ability. This leads to a slight decrease in height, usually 1–2 cm, especially after intense weightlifting sessions. However, the spine naturally reabsorbs fluid over several hours, particularly during sleep, restoring its original height. Factors like hydration, flexibility, and spinal decompression exercises can speed up this recovery process.

On the other hand, permanent height loss is typically linked to long-term spinal degeneration rather than squatting itself. Poor lifting technique, excessive spinal loading, and chronic compression over years can contribute to disc wear and reduced vertebral space, leading to gradual and irreversible height reduction. To prevent this, maintaining proper squat form, engaging in spinal mobility exercises, and allowing adequate recovery time is crucial. Regular decompression workouts, such as hanging stretches or yoga, can also help counteract long-term spinal stress.

What are the most effective squat variations for increasing height?

Performing squats with proper form can lead to improved posture by strengthening the back muscles that support the spine. Additionally, squats can boost testosterone and other growth hormones that contribute to vertical growth. Here, we present a selection of the best squat variations to aid in height increase:

Basic Squat

Start from a standard standing position.
Lower your hips until your thighs are parallel to the floor.
Extend your arms forward.
Ensure your knees are aligned over your toes and feel the engagement in your thighs and glutes.
Exhale as you return to the starting position.

Jump Squat

Begin in a standing position.
Descend into a squat with your feet hip-width apart.
Explosively push through your heels, propelling yourself upwards and extending your legs fully.
Land back in a squat and repeat the motion.

Side Deep Squat

Stand with your feet shoulder-width apart.
Take a wide step to the right with your right foot and bend your knees.
As you straighten your legs, bring your right foot back in.
Repeat the sequence on the left side.

Sumo Squat

Position your feet wider than hip-width apart.
Lower yourself into a squat, ensuring your knees track over your toes.
Raise your arms above you while keeping your upper body upright.
Return to a standing position and repeat.

Goblet Squat

Stand with your feet wider than shoulder-width apart, toes slightly turned out.
Hold a dumbbell in front of your chest.
Shift your weight to your heels, bend your knees, and lower your hips as if you are sitting in a chair.
Engage your core while maintaining proper posture.
Pause briefly when your thighs are parallel to the floor.
Push through your heels to return to the starting position.

Front Squat

Safely load a barbell or two dumbbells onto your front shoulders.
Stand with your feet wider than shoulder-width apart and toes slightly turned out.
Keep the weight in your heels as you lower your hips towards the floor.
Engage your core and maintain an upright upper body without compromising your spine.
Pause briefly when your thighs are parallel to the floor.
Push back to the starting position and repeat.

Incorporating these squat variations into your fitness routine can help you not only strengthen various muscle groups but also contribute to better posture and potential height enhancement.

Can Squats Stunt Growth in Adolescents?

The idea that squats or weightlifting can stunt height growth in teenagers is a common misconception. Scientific research shows that strength training, including squats, does not negatively impact growth plates (epiphyseal plates) or bone development when performed correctly. Growth plates, located at the ends of long bones, are responsible for bone growth during adolescence. These plates remain open until skeletal maturity, which typically occurs between ages 16–18 in males and 14–16 in females. Proper strength training can even stimulate osteoblast activity, supporting bone density and overall musculoskeletal health.

Several orthopedic research studies indicate that resistance training during puberty does not hinder height growth. Instead, it can enhance growth hormone secretion, which plays a crucial role in height development. However, improper technique or excessive loads can increase the risk of injuries, including premature growth plate closure. To prevent this, teenagers should follow age-appropriate strength programs under professional supervision, ensuring progressive overload and proper form. In conclusion, squats do not stunt growth when performed safely and may even contribute to stronger bones and improved athletic performance.

Scientific Studies on Squats and Height

Squats are a fundamental exercise in strength training, but concerns about their impact on height persist. Scientific evidence suggests that squats do not permanently decrease height; however, they can cause temporary spinal compression. A study published in the Journal of Strength and Conditioning Research found that weight-bearing exercises like squats lead to slight, reversible height reductions due to spinal disc compression. This effect is temporary, with spinal decompression restoring height within hours. Biomechanical research also supports this, indicating that axial loading from squats does not stunt growth in adolescents or reduce permanent stature in adults.

Longitudinal studies in orthopedic and sports science journals confirm that squats, when performed with proper technique, enhance musculoskeletal health without negatively impacting height. Clinical findings in exercise physiology suggest that resistance training, including squats, can improve bone density and spinal integrity, reducing the risk of osteoporosis and postural issues. While excessive loading with poor form may contribute to spinal stress, no peer-reviewed studies substantiate claims that squats permanently decrease height. Therefore, squats remain a safe and effective exercise for strength development without long-term height reduction concerns.

Proper Squat Form to Reduce Spinal Stress

Maintaining proper squat technique is essential for reducing spinal stress and preventing injuries. Weight distribution should remain balanced over the midfoot, ensuring that the heels stay planted throughout the movement. A neutral spine must be maintained by engaging the core and avoiding excessive forward leaning. Initiate the squat with a hip hinge, pushing the hips back before bending the knees. Proper knee alignment is crucial—knees should track over the toes without collapsing inward. Depth should be adjusted based on mobility, ensuring the lower back does not round at the bottom of the squat.

The barbell position also impacts spinal loading. A high-bar squat, where the bar sits on the upper traps, encourages a more upright torso, reducing strain on the lower back. In contrast, a low-bar squat places the bar lower on the rear delts, requiring more forward lean but distributing the load efficiently across the posterior chain. Incorporating breathing techniques, such as bracing the core with intra-abdominal pressure before descending, further stabilizes the spine. To improve squat mechanics and prevent spinal stress, regular mobility drills targeting the hips, ankles, and thoracic spine should be included in a training routine.

Do Squats Make You Shorter? The Final Verdict

Squats do not make you permanently shorter. While heavy squatting can cause temporary spinal compression, leading to a slight height reduction throughout the day, this effect is reversible. Your spine naturally decompresses when you rest, particularly during sleep. Strength training exercises like squats actually promote spine health, posture correction, and muscle conditioning, which contribute to long-term fitness benefits rather than height loss.

The myth that squats stunt growth or permanently reduce height stems from fitness misconceptions rather than scientific evidence. In reality, squats help improve spine flexibility, core stability, and lower-body strength. When performed with proper form, they enhance overall posture and skeletal alignment, reducing the risk of back issues. If you’re concerned about spinal compression, incorporating stretching, mobility exercises, and adequate recovery time can help maintain optimal height and flexibility.