Top 20 Home Exercises to Get Taller Effectively

If you’ve ever wondered how to increase your height without resorting to extreme measures or costly gym memberships, you’re in luck. It turns out that a combination of simple yet effective exercises and a mindful approach to your diet can work wonders in helping you reach your height goals. In this age of information, the desire to add a few extra inches to your stature is not uncommon, and with the right knowledge and commitment, you can make it happen from the comfort of your own home.

The key to height increase lies in strengthening and toning your muscles while harnessing the power of essential hormones. Fortunately, you don’t need fancy gym equipment or a personal trainer to embark on this journey. We’ve curated a list of the top 20 exercises that are easy to perform in the comfort of your home. These exercises are not only effective but also sustainable, as they can be seamlessly integrated into your daily routine.

In this article, we’ll delve into these exercises, explore the science behind how they promote height gain, and emphasize the importance of maintaining a balanced diet to maximize their effectiveness. So, if you’ve ever dreamed of standing a little taller, read on as we unlock the secrets to height enhancement that are within your reach – both literally and figuratively.

Bar hanging 


Hanging exercises are one of the most effective ways to increase height because they target the upper body and help to improve endurance and strength. To perform this exercise, set up a horizontal bar at a suitable height where you can properly grip and extend your body. Relax your hips and shoulders so that gravity pulls your body down. Hold this position for 20 seconds and repeat at least three times a day. With regular practice, this exercise can help to promote height increase and improve overall upper body strength.

Toe touching


To perform this stretch, start by standing straight with your feet hip-width apart. Slowly bend forward at the waist, keeping your legs straight and your palms or fingers touching the floor. Make sure not to bend your knees during this exercise. Hold this position for about 5 to 10 seconds, then slowly return to the standing position. Repeat this stretch 15 to 20 times to stimulate the muscles in your calves and back, which can help increase your height over time.

Side stretch


To perform this stretching exercise for height increase, begin by standing straight with your feet together. Next, hold your hands together and stretch them over your head. Slowly bend your upper body to the right, holding the position for about 10 seconds. Then return to the starting position and bend your upper body to the left for another 10 seconds. Repeat this exercise two times, performing it in sets of 10. While doing this exercise, ensure that you feel a tension in your muscles, as it helps to elongate and promote muscle growth. This exercise is a great way to increase height, as it helps to stretch and strengthen the muscles in your torso and back.

Dry land swim


To perform this exercise, lie down on a flat surface and extend your body. Stretch your arms straight above your head and raise your left arm higher than the right one. At the same time, keep your legs straight and raise your right leg off the ground as far as you can. Hold this position for about 5 seconds, then repeat the same with your other leg and hand. Aim for 2 sets of 10 repetitions for each leg and arm. This exercise can help stretch your thigh muscles and lower back, which can potentially boost the growth cells in your body.



This exercise is particularly helpful in elongating the spine, extending the vertebrae in the neck, and increasing the length of the upper body. Start by lying on your back with your arms at your sides and palms facing down. Then, bend your legs back until they touch the floor. While this may be challenging at first, it will become easier with practice. Remember, the more you stretch, the more your spine will extend, resulting in potential height gain.

Pelvic shift


Pelvic shift is a great exercise to counteract the negative effects of prolonged sitting and promote height growth. This exercise helps to extend the curvature of the lower spine and upper back. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Keep your feet close to your buttocks and push your hips up towards the ceiling, keeping your shoulders and feet firmly on the ground. Hold this position for at least 20 seconds before releasing and repeating the exercise. By incorporating this exercise into your daily routine, you can help support the growth of your spine and improve your posture.

Cobra stretch


To perform this exercise, lie on your stomach and lift your upper body up, arching your back and raising your chin to create an elevated angle. Hold this position for at least 20 seconds and repeat for 5 reps. This exercise can help strengthen and make your back more flexible, which can contribute to height increase.

Wake up stretch


To expand the discs in your spine, which can aid in height growth, this exercise should be done every morning. Start by extending your arms over your head with enough force to feel the stretch. Hold this position for about 20 seconds, relax your body, and then stretch again. Alternatively, lie down flat on your back and extend both your arms and legs towards the sky. Hold this position for about 20 seconds and repeat as desired. This exercise can help to increase flexibility and elongate the spine.

Forward spine stretch


This home exercise is a great way to strengthen your back, abdominals, and hamstrings and promote proper alignment of your spine. Start by sitting up straight with your feet slightly apart and your toes pointed. Reach your arms straight out in front of you and slowly lower your torso toward your toes, keeping your back straight. Hold this position for 15 seconds, then release and repeat for a total of 3-4 sets. This exercise can help improve your posture and increase your overall height.

Table top


To perform this exercise, start by sitting on the floor with your palms placed on the floor near your hips and your legs stretched out in front of you. Then, push your feet and hands into the ground and lift your body to create the shape of a plank. Make sure to bend your feet at the knees and keep your arms straight. Try to hold this position for at least 20 seconds and repeat 2-3 times to help strengthen your back muscles and spine. This exercise is particularly beneficial for those who spend a lot of time sitting, as it helps counteract the negative effects of a sedentary lifestyle on the spine.

Rope skipping


Skipping rope is a fun and effective way to increase your height. This exercise involves a lot of jumping, which can stimulate the cells in your body from top to bottom. It can also help support bone mass by making bone muscles longer and more active, resulting in extra inches of height. You can start by jumping for a few minutes a day and gradually increase the duration over time. Make sure to wear comfortable shoes and find a suitable surface to jump on to avoid injury.

Puppy pose


To perform the exercise, get on all fours with your hands and knees on the mat. Move your hands forward and lower your chest onto the mat. Lift your hips high toward the ceiling, opening up your chest and bending your back until you feel a good stretch in your lower body. This pose helps to strengthen your leg muscles and spine, and can contribute to making your bones grow longer over time if done regularly.

Cat pose


Assume a tabletop position with your hands and knees on the floor, palms down. Inhale and flex your spine down, then exhale and arch your spine upwards while bowing your head down. Keep your elbows straight and shoulders lifted while holding the spine arch. Hold each repetition for about 5 seconds to stretch and strengthen your spine, improving your posture and ultimately contributing to increased height.

Mermaid stretch


Begin by sitting on the mat with your legs stretched out in front of you. Bend your right knee and cross your leg over the left one so that your right foot touches the ground. Place your left elbow on the outside of your right knee and twist your torso to the right while looking over your right shoulder. Hold this position for 15-20 seconds and repeat on the other side. This exercise helps to improve spinal mobility and alignment, and if done regularly, may help you appear taller and walk more confidently.

Hopping with one leg


Similar to rope skipping, hopping with one leg is one of the simplest and funniest home exercises. It plays a vital role in strengthening the legs and producing growth hormones. Start hopping on your left leg 8-10 times with your hands pointing towards the sky. Then hop on your right leg in the same way.

Jump squats


It begins with a normal standing position. Then lower yourself into the squat position by bending your knees while lowering your hips back and down. Start driving hard with your legs and jump up explosively. After that, land with your whole feet on the ground into the squat position and do it again. Perform 2-3 sets of 10 reps to support the conditioning of the joints and muscles of your lower body and increase the height of your body.

Toe lift


By putting force on your toes and reaching up, all the muscles in your hands and legs will get elongated. Let’s start by standing on your toes while keeping your back straight. Then stretch your leg muscles and put your hands high up, trying to reach towards the ceiling.

Legs up


Start lying down and put your palms onto the sides of your chest. Then lift both your legs as high as possible while making your feet straight and together. If necessary, you can use your hands to support your back. Each repetition should be done for 30-40 seconds and last 10 minutes to make your legs get a strenuous process of stretching, thereby increasing in height.

Side bends

Performing side bends strengthens the side abs wall, improves posture, and speeds up your height. Try standing vertically with your feet flat on the floor and hands on both sides. Slowly bend your body sideways and stretch as much as possible. Then keep this position for 30 seconds and repeat it with the other side. In case you want to intensify this exercise, feel free to use dumbbells.

Alternate leg kick


Begin by standing straight on a mat. Then, extend your right leg up while clenching your fists and keeping them close to your chest. Start kicking your right leg towards the sky for around 20 seconds, and then repeat the exercise with the other leg. This exercise is beneficial for extending your leg muscles and promoting height growth.

Performing these home exercises regularly can be effective in increasing height. Along with good nutrition and a well-balanced diet, these exercises can also improve your immune health and advance body growth. Let’s get started and share your experience!

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