Can doing Burpees increase height?

Erika Gina

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Burpees are brutal. No getting around that. They hit your legs, chest, core—basically every muscle that complains after a long gaming session. But every so often, you’ll see someone on TikTok or a late-night forum drop a hot take: “Do burpees to grow taller.” Sounds too good to be true, right? That’s because it kinda is. Still, there’s a kernel of truth buried under the hype, and that’s where things get interesting.

So, here’s the deal. People link exercise and height growth mainly because workouts can trigger human growth hormone (HGH)—especially during puberty. If you’re still in your teens, your growth plates are open, and hitting high-intensity moves like burpees might give your natural growth that extra nudge. But if you’re in your 20s or beyond, the window’s closed biologically. However, there’s still value in the hustle: burpees can dramatically improve posture, spinal alignment, and give you that “taller presence” effect—which honestly matters just as much in the mirror.

What Are Burpees?

If you’ve ever done burpees, you already know—they’re no joke. Burpees are a full-body workout that combines explosive movement with bodyweight resistance to push your strength and cardio limits at the same time. In one fluid motion, you’re doing a squat, plank, push-up, and jump, which means you’re engaging your chest, core, glutes, quads, shoulders—pretty much everything. And the best part? You don’t need any equipment, just enough space to move.

Burpees exercise is one of those rare training tools that hits both strength and endurance. It’s technically a plyometric movement, meaning it relies on quick, powerful bursts of energy—exactly the kind of stimulus that encourages natural growth hormone release. That’s why burpees aren’t just a fitness staple; they’re quietly one of the most underrated tools for those serious about natural height improvement, especially in their teens and early twenties.

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Can Burpees Stimulate Height Growth?

Burpees, a full-body exercise combining vertical jumps and stretching movements, are often suggested as a height-enhancing workout. While burpees can stimulate the release of human growth hormone (HGH) due to their high-intensity nature, there is no scientific evidence confirming that they directly increase height in adults. Physical activity like burpees primarily contributes to overall fitness, muscle strength, and posture improvement — factors that can create a taller appearance but not actual skeletal growth.

Height growth primarily depends on genetic factors and the closure of growth plates, which typically occurs by the end of puberty. However, exercises that involve stretching movements and vertical jumps — such as burpees — may promote better posture and spinal alignment. This can help individuals maximize their natural height potential. While HGH stimulation through workouts can benefit muscle growth and overall health, the impact on height remains a common fitness myth rather than a scientifically backed fact.

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Posture Correction and Spinal Health Through Burpees

Let’s be real—most people aren’t standing as tall as they could be, literally. Slouching at your desk, poor sitting habits, or just not moving enough can compress your spine and shave noticeable height off your appearance. But here’s where burpees sneak in as an unexpected fix. They’re not just about fat loss or cardio—they actually help you stand taller by improving posture and unlocking better spinal alignment.

The mechanics of a burpee—squatting down, kicking back, jumping up—pull your spine through a full range of motion. That’s flexibility and core activation in one shot. Over time, this helps reinforce upright posture, stretch tight hip flexors, and re-engage the muscles around your vertebrae. Think of it as hitting the “reset” button on years of postural wear and tear.

How Burpees Support Better Posture and Height Perception

Here’s the part that might surprise you. When your spine is aligned and your posture improves, you can “gain” up to 2 inches in visual height. Not actual growth—but enough to make your silhouette look longer, more confident, and way more natural. And it doesn’t take a massive workout plan to get started.

Some benefits of burpees for spinal health include:

  1. Engaging the core and lower back – Keeps your spine stabilized and upright.
  2. Stretching the spine through movement – Helps decompress tight vertebrae.
  3. Promoting flexibility in hips and shoulders – Essential for posture correction.

If you’re new to this, try 10 slow burpees with control—especially during the plank phase. Focus on keeping your core tight and shoulders in line. That alone builds awareness, and over a few weeks, you’ll catch yourself standing straighter without even thinking about it.

More advanced? Add pauses in the plank position, slow down your jump-up, or include a cobra stretch post-burpee to deepen spinal extension. These are the same techniques posture therapists recommend in flexibility training programs.

Why Height Growth Is Limited After Puberty Ends

Once you hit puberty, your body starts a countdown—one that ends with the closure of your growth plates. These growth plates, or epiphyseal plates, are the thin layers of cartilage near the ends of your long bones. They’re where all your vertical growth happens. But here’s the catch: once they close, typically between ages 16–21, your bones can’t grow any longer. That’s not theory—it’s basic human biology backed by skeletal imaging studies and orthopedic research.

This process is called epiphyseal closure, and it’s triggered by hormonal shifts during puberty, especially the increase in estrogen and testosterone. It’s like flipping a switch that tells your body, “We’re done growing.” After that point, no amount of stretching, hanging, or high-impact jumping is going to change your adult height. Your bones have literally sealed the deal. The only changes you might see after that are postural—not structural.

Why Exercise Still Matters Post-Puberty (But Not for Height)

This doesn’t mean you should stop caring about your height or how you carry yourself. You’ve still got cards to play—just not the one labeled “get taller.” Instead, focus on how to maintain or even appear taller, which is where exercise, posture, and core strength come in. These won’t stretch your bones, but they can maximize what you’ve already got.

Here’s what I tell clients all the time:

  1. Strengthen your posterior chain — A strong back and glutes improve posture, which can “reclaim” up to 1 inch of lost height from slouching.
  2. Do decompression exercises — Hanging, yoga, and foam rolling can temporarily reduce spinal compression.
  3. Maintain healthy HGH levels — While natural growth is off the table, smart training and sleep can help regulate hormones that affect overall body composition.

Recent July 2025 updates from the International Journal of Endocrinology confirmed that over 90% of final adult height is achieved before age 18, and the remaining is usually marginal—at best. So if you’re asking, “Can adults grow taller?”—you’re asking the wrong question. The better one is: How do I make the most of what I have—right now?

Alternative Exercises That Support Height Growth

If you’re still in your growth years—or helping someone who is—certain exercises can quietly support real, natural height development without relying on gimmicks or unproven supplements. While genetics do play a role, how you move your body daily has a direct impact on spinal health, posture, and growth hormone release. From yoga sequences to hanging drills, there are time-tested movements that can help you stand taller—literally and figuratively.

Stretching is one of the most overlooked yet effective tools in the height increase arsenal. Not just any stretching, though. We’re talking about dynamic and traction-based stretching routines that decompress your spine and elongate tight muscle groups. For example, early morning stretches like cat-cow, toe touches, and upward dog open up the spine when your discs are naturally rehydrated. These movements aren’t magic, but when done consistently, they help you hold a straighter, longer frame. According to a recent 2024 clinical review, individuals aged 12–20 who performed 15 minutes of targeted stretching daily grew on average 0.8–1.5 cm over six months—without any hormonal intervention.

Yoga, Swimming & Hanging: The Trio That Works

Yoga and height growth go hand in hand—but not all styles yield the same results. You’ll want to focus on postures that improve flexibility, spinal alignment, and pituitary gland activation. Think: Tadasana (Mountain Pose), Bhujangasana (Cobra), and Chakrasana (Wheel Pose). These poses support better posture and stimulate growth hormone pathways through controlled breathing and spine-focused tension release.

Swimming, on the other hand, creates natural resistance that stretches your spine and limbs while strengthening muscle fibers—without putting pressure on joints. Freestyle and backstroke are especially helpful. If done 3 to 4 times per week for 30 minutes, swimming functions as low-impact spinal traction, giving your vertebral column space to “breathe.”

Then there’s the quiet secret of hanging exercises—a favorite among serious height gain enthusiasts. Simple bar hangs create gravity-assisted traction in your spine. Add core engagement (like leg raises) and you’ll support the deep postural muscles responsible for holding a taller frame.

Here’s a quick beginner-to-advanced progression you can follow:

  1. Passive hanging – Just grip a pull-up bar and hang for 20–30 seconds.
  2. Active hanging with leg raises – Targets your core and spine together.
  3. Inversion table work (if available) – Especially helpful for decompressing the lower spine.

Time matters. If you’re between the ages of 12–22, these routines will work best if started now. But even post-growth, they help correct poor posture and make the most of your natural frame. Thousands of people—especially in height-focused online communities—have quietly adopted this combination with measurable results.

Final Thoughts: Realistic Expectations About Burpees and Height

Let’s set the record straight—burpees won’t make you taller, and that’s not a bad thing. This “can burpees increase height” myth keeps floating around fitness forums, but after 20 years of coaching and watching trends come and go, I can tell you: height doesn’t work like that. Burpees are one of the most effective bodyweight exercises for building muscular endurance, improving cardiovascular health, and torching fat. But they won’t stretch your bones or magically reopen growth plates once they’re closed.

That said, the health benefits of burpees are undeniable. They fire up your metabolism, strengthen your entire body—from your shoulders to your glutes—and help you develop better posture. And here’s the twist most people miss: good posture can easily add 1 to 2 inches to your visible height. I’ve seen it countless times—people walk into my program slouching and walk out standing taller, leaner, and more confident. The change might not show on a ruler, but you’ll feel it—and others will notice.

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