How To Increase Your Height in 30 Days – 8 Exercises To Do At Home

Do these exercises to improve your posture and grow.

Learn how to increase your height in 30 days with some home exercises.

Looking taller is viewed by many people as desirable. It can also help you look physically fitter and stronger.

BOXROX has already covered how to fix your posture here, here, and here. We also talked about how to fix forward head posture, or text neck, here. All of these will help you improve your height and how you look, but they won’t necessarily make you taller.

Is it even possible to work out to grow taller? According to Ivan Rusakov, yes it is.

Ivan Rusakov is a bodybuilder that focuses on working out at home. That means he usually performs workouts with minimum or no equipment at all. His YouTube channel has around 3.5 million subscribers.

Here are his 8 exercises you can do at home and will teach you how to increase your height in 30 days.

15 minute fat burning home workout

How To Increase Your Height in 30 Days

Below, not only you will find out how to increase your height in 30 days with which exercises, but also how many sets and reps you should be doing.

Back Flex220
Knee Stretch316
Extension with Towel219
Back Stretch312
Bodyweight Extension315
Towel Lower Extension410
Up Pulls215
Cat Stretch411

Aim to do this workout at least twice a week, maybe even 3 times, always respecting a full day of recovery between them.

And those are Rusakov’s advice on how to increase your height in 30 days. Give it a go.

To understand better how to perform each exercise mentioned earlier, click on the video below for a how-to and mistakes to avoid.

VIDEO – How To Increase Your Height in 30 Days

BOXROX is a website focused on helping you achieve your best version. We cover health and fitness, from diets and eating habits, to workouts and mental health.

Check out this curated list that we think might be useful for you.

Easy Morning Habits To Build Muscle Faster

7 Ways to Boost Metabolism and Burn Calories According to Science

What Are The Best Exercises to Live Longer and Healthier?

How To Take the Fitness Age Challenge and Find Out How Old You Really Are

5 Surprising Fat Loss Mistakes You Might be Making

Simple Exercise Routine to Tone Flabby Arms

The Perfect Mobility Routine for Your Body

5 Night-Time Habits That Make You Fat

Is Caffeine Bad For You?

Best Cardio Machines For Fat Loss

Do These 3 Things Every Morning to Improve Your Health and Fitness

14 Tricks On How To Lose Belly Fat Effortlessly

5 Steps To Get Back To Your Gym Routine After Sickness

Fully Explained Intermittent Fasting For Weight Loss

9 Foods You Should Never Eat If You Want A Six-Pack

Compound Exercises

The squat, bench and deadlift are compound exercises. If you’re looking to get in shape, this list of compound exercises will help you do so. Compound exercises are effective for building strength because they work multiple muscle groups at once. They also recruit more muscle fibers than isolation exercises do. This means that compound moves build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add into your workout routine:


Squats are a great exercise for building your legs, butt, and abs. They’re also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your list of exercises—and there are lots of different squat variations to choose from!

The squat is performed by bending down with your back straight and lowering yourself until your thighs are parallel with the floor or lower, then standing back up again. There are several different types of squats.


The deadlift is a compound exercise that works several muscles in your body. It targets your core, legs, back and grip strength. The deadlift is one of the best full-body workouts you can do to build muscle mass and burn fat.

deadlift variations

The deadlift also helps with other exercises such as squats, lunges and rows. If you want to improve your performance on these types of exercises then adding in some heavy deadlifts will help build up those muscles needed to get better results from those exercises.

If you are new to weightlifting or have never done any kind of workout before then I would suggest starting with lighter weights until you get used to how it feels when using heavier weights in order not hurt yourself by doing too much too soon!

Barbell Overhead Press

The barbell overhead press is a powerful compound exercise to target your shoulders.

  • Start with a barbell in the rack at shoulder height.
  • Unrack into the front rack position
  • Lift the barbell up above your head, keeping it at arms’ length and using only your shoulders to lift it. This is also called a shoulder press or military press.


Pull-ups are a great exercise to include in your workout routine. They can be done using a chair or tree branch, and they work the back, biceps, lats and abs.

squat, bench and deadliftSource: Ketut Subiyanto from Pexels

You can also modify them to make them easier if you are just starting out on pull-ups or you have a specific injury that prevents you from doing the full movement of pulling yourself up with your arms. In general, the more challenging version is better because it will build more muscle mass throughout the upper body area by increasing strength in those muscles over time.

A good way to start developing some basic fitness levels before tackling this challenge is by doing inverted rows on an incline bench at home or at the gym; this will help strengthen core stability as well as arm strength for pull-ups later down the line.

Bench Press

The bench press is one of the most popular exercises among weightlifters. It works the chest, shoulders and triceps.

man trains to get a stronger bench press with spotterSource: Ketut Subiyanto on Pexels

To do the exercise: lie on your back on a flat bench with your feet planted firmly on the floor. Grasp a barbell with your hands slightly wider than shoulder-width apart and lower it toward your chest until it touches (about halfway down). Then push it back up to its original position. You can also use dumbbells for this exercise; just remember that you’ll have to increase or decrease the weight accordingly depending on which version you’re doing (the grip will be different).

These compound exercises will get you in shape quickly.

Compound exercises are the best way to get in shape quickly. They work multiple muscle groups, which helps you build strength faster and increase your muscle mass. As a result, compound exercises are the best way to burn fat and increase your overall fitness level.

Image Sources

Related news