Top 10 exercises to increase height for men

If you find yourself short on time or uninterested in going to the gym, you have the option to engage in home workouts.

At what age does the height of men typically experience a surge?

This phenomenon holds true even when men haven’t yet reached the conclusion of their growth spurt, specifically during the pubescent years (12-18 years), a phase in which height has the potential to increase by 8-10 cm within a mere one to two years. Following this period, the pace of growth might decelerate, eventually ceasing by the age of 20.

If your physician informs you that the growth plates have fused, undergoing an X-ray can confirm this. By visualizing the skeletal structure, you can come to terms with your actual height.

Adopting a nutritious diet and ensuring sufficient sleep can still contribute to height augmentation. In the event that joining sports clubs isn’t feasible due to time constraints, pursuing home exercises remains a viable alternative.


The best height increase exercises for men

A British researcher named Alice Robinson explored the advantages of spinal stretching exercises and observed height gains during puberty. If you’re in your youth and experiencing rapid skeletal growth, height-increasing exercises for men can significantly elongate the body, proving to be effortlessly manageable. These exercises are commonly straightforward:

Exercise 1: Jumping in Place

This simple action can contribute to height enhancement. Think of it like nurturing outdoor plants – they flourish more easily indoors. When you stretch the muscles, bones, and hips in your thighs and legs, the joint cartilage gains space for growth, thus fostering substantial height benefits.


  • Stand with your legs apart and knees slightly bent.
  • Propel yourself upwards into a jump as high as you can.
  • Begin with around 2 minutes of jumping, followed by a 30-second pause.
  • Repeat this cycle 6-8 times.

Exercise 2: Forward Bend

Not only does this exercise aid height increase, but it also helps trim belly fat. It’s a must-do for achieving a toned physique.

Remember to stretch extensively and complement it with steady, deep breathing.


  • Stand straight with your feet shoulder-width apart.
  • Bend at the waist until your hands touch the ground and your toes meet them.
  • Hold the bent position for a few seconds before returning to the start.
  • Repeat this motion multiple times for optimal results.

Exercise 3: Pelvic Lift Pose

A favorite among UFC fighters, this pose focuses on lengthening and lowering the spine, proving remarkably effective for body growth.


  • Lie on your back on a mat.
  • Gradually raise your pelvis until your knees form a 90-degree angle.
  • Maintain this position for about 20-30 seconds.
  • Repeat this movement several times for best outcomes.

Exercise 4: Hanging Knee Raises

Despite its apparent simplicity, this exercise can be challenging for beginners. However, with consistent practice and comfort, it can contribute to height augmentation.


  • Hang from a bar with heels positioned around 30 cm above the ground.
  • Grasp the bar with arms extended wider than shoulder-width apart.
  • Lift your right knee towards your chest, then return to the starting position.
  • Repeat the process around 15 times for each leg, divided into 2-3 sets.

Exercise 5: Cobra Pose

This widely-practiced yoga pose benefits both men and women by stretching the hips and spine. It enhances flexibility, stimulates bone growth, and even engages the abdomen.


  • Lie face-down with palms touching the ground.
  • Inhale deeply as you lift your upper body off the ground using your hands’ force.
  • Maintain this posture for about 1 minute.
  • Repeat the motion for 5-10 minutes while breathing deeply.

Exercise 6: Bridge Pose

Similar to a pelvic lift but involving more arching of the back, this pose can substantially contribute to height increase when performed regularly.


  • Lie on your back on a mat, hands placed by your sides.
  • Draw your legs in and lift your hips and back, creating an arched bridge.
  • Support your weight on your hands and feet.
  • Hold this position for around 30 seconds before relaxing.
  • Repeat this movement 3-5 times.

Exercise 7: Jump Rope

Jumping rope might be unexpected, but it effectively lengthens the body and aids in height increase. Additionally, it promotes bone and muscle strength.

Proper technique is essential to avoid hindrances in your practice.


  • Jump rope at a rhythmic pace of 80-100 beats per minute.
  • Jump for 4 minutes, then rest for 1 minute, repeating the cycle.

Exercise 8: Cat Stretch

This stretching movement not only benefits the digestive system but also impacts height growth and overall health, particularly the spine.


  • Kneel on the ground with hips aligned with knees.
  • Inhale as you arch your back, lifting your head.
  • Exhale while rounding your back, lowering your head.
  • Repeat this motion 4-6 times, each time holding for 6-8 seconds.

Exercise 9: Neck Stretch

Neck stretches are simple yet effective exercises for height enhancement.


  • Interlace your hands behind your neck.
  • Gently bend your head forward as much as you comfortably can.
  • Hold this position for 5-15 seconds.

Exercise 10: Toe Touch

Standing with hands raised, bend at the waist to touch your toes while keeping your legs straight. If needed, slightly bend your knees.

This process can be repeated for 2-3 seconds until your fingers touch the ground.

Engaging in these exercises before bedtime can contribute to height increase.

By integrating daily exercise routines, engaging in sports, and practicing these height-boosting exercises, you can effectively and efficiently enhance your stature. Strive for optimal performance.


Optimal Times for Exercise to Enhance Height

Strategic timing of exercise can significantly contribute to your vitality and overall well-being. Understanding when to engage in physical activity is crucial, as there are periods when exercising might not yield the desired muscle protection or could heighten the susceptibility to specific ailments.

So, when should you schedule your workout sessions?

  • Morning Routine (6am-8am): Embark on your exercise regimen during this time frame to invigorate your body for the day ahead. Morning exercise sets a positive tone for your entire day.
  • Late Afternoon (4pm-5pm): This period offers an ideal window for exercise. It facilitates muscle and joint flexibility, while also enabling your body to synthesize vitamin D from sunlight, fostering suppleness and robustness.

It’s essential to be aware of moments when exercise is best avoided:

  • Post-Meal Period: Engaging in physical activity right after eating can lead to sluggish digestion and gastrointestinal discomfort.
  • Pre-Bedtime: Exercising before sleep elevates heart rate and blood circulation, potentially leading to restlessness and fatigue.

Persistent muscle discomfort might indicate underlying issues with your exercise routine.

Do Squats Contribute to Height Increase?

Squats are often touted as a highly effective exercise for enhancing your physique. This dynamic movement engages a multitude of muscle groups, encompassing your quadriceps, hamstrings, glutes, lower back, hips, abdomen, shoulders, chest, heart, and lungs. Notably, squats can potentially stimulate the body’s production of growth hormone, making them a candidate for height-increasing exercises.

When performing squats, maintaining proper form is crucial. Ensure your lower back remains straight and your hips are positioned lower than your knee joints. Incorrect execution can lead to knee injuries.

For those aiming to boost their height, incorporating exercises strategically is key. Additionally, here’s a one-week workout plan to aid your height-enhancing journey:

Effective exercise regimen to increase height for men

Training schedule Exercise Practice time
2nd Single bar 6am – 7am
3rd Spot jump 4pm – 5pm
4th Pelvic Lift 8am – 9am
Thursday Bridge 5:00 p.m. – 6:00 p.m
Friday Skipping 7am – 8am
Saturday Cobra 5:00 p.m. – 6:00 p.m
Sunday OFF OFF

You should regularly exercise in the sun for the best results. This will help increase the absorption of vitamin D, good for skin and bones, and support height development.

Nutritional Considerations for Height-Increasing Exercises

Engaging in sports demands significant energy, strength, and commitment. To optimize your training efforts, it’s crucial to provide your body with the right nutrients and maintain proper hydration.

Pre- and During Exercise Guidelines

Striking a balance in your pre-exercise meal is essential. Overeating or undereating can lead to hypoglycemia, characterized by symptoms like dizziness and nausea. A too-full stomach can also impede your workout due to discomfort and sluggishness. Aim to consume a well-rounded meal at least 2 to 3 hours prior to exercise.

Be mindful of the vitamins found abundantly in fruits, vegetables, and whole grains, especially in their outer layers.

Around 20 minutes before your workout, hydrate yourself with 400-600ml of water. Exercise can lead to dehydration, and proper hydration not only lubricates joints but also fosters bone growth during physical activity.

Post-Exercise Practices

After your workout, allot 45-60 minutes for rest, adjusting based on workout intensity. This recovery window enables organs to efficiently absorb nutrients, augmenting glucose levels as an energy source. It also promotes effective muscle recovery, vital for stimulating growth.

Tailor your post-exercise meal based on your objectives. For instance, if enhancing glucose replacement efficiency is your aim, opt for carbohydrate-rich foods. Incorporating ample protein (constituting around 10% of your meal) is crucial.

While adopting a diet higher in protein and lower in carbohydrates can facilitate weight loss and potentially aid height increase, it’s important not to skip meals.

A sample post-exercise meal plan could include:

  • Immediately After Exercise: Consider a serving of cookies or a glass of milk to promote height increase.
  • 1-2 Hours Post-Exercise: Opt for fruit juice, particularly protein-rich fruits like bananas, peaches, pears, or salads with protein-rich dressings.
  • 2-3 Hours Post-Exercise: Consume a balanced meal of approximately 200-400 calories, incorporating foods like avocado, banana, and chicken.