There have been numerous debates and concerns regarding whether squats can hinder growth and make a person appear shorter.
So, do squats actually make you shorter? Is this claim true or false?
The short and simple answer is no, squats will not make you look shorter or cause actual shrinkage.
However, studies have indicated that when performing squats with added weight, there can be a compression effect on the spinal discs, potentially leading to temporary spinal shrinkage. Initially, this compression may cause a reduction in spine length of about 1/30 of an inch (3-4mm). However, after completing the exercise and allowing some time for recovery, the spine returns to its normal length.
If you are still concerned, especially if you engage in daily squatting exercises, continue reading as we will provide helpful information and tips to ensure safe and proper squatting techniques throughout this piece.
Do squats hinder the growth of height?
As mentioned earlier, squats do not make mature adults smaller. However, if you are a teenager, there are some considerations to keep in mind.
There is a common misconception that weightlifting during squats can exert stress on the growth plates in children. Growth plates are areas near the ends of bones that are actively growing in children. Injuries to these growth plates can potentially result in shortened or bent bones compared to normal growth.
However, there is no scientific evidence suggesting that squats hinder growth in children or cause damage to their growth plates when performed with proper form and technique. It is important to note that poor form or inadequate supervision during weightlifting exercises can lead to injuries, including damage to the growth plates.
In fact, when squats are performed with proper technique and under appropriate supervision, the risk of injury is generally lower compared to other activities. Therefore, if your child is lifting weights correctly, there is no need to be overly concerned about any negative impact on their growth.
What types of squats can increase the height?
Instead of attempting various types of squats, you can try the following three methods, either individually or all together, to potentially increase your height:
- Position your feet flat on the floor.
- Bend your knees while pushing your hips back, ensuring that your knees do not go beyond your toes and the weight is on your heels.
- Lower yourself until your legs are nearly parallel to the floor.
- Hold the position for a few seconds before returning to the starting position and repeat.
- Begin in a standing position.
- Relax your knees and lower your hips, then swiftly raise them back up.
- Raise your arms in front of your shoulders.
- Propel yourself off the ground while simultaneously lowering your arms and pushing your hips back.
- Ensure your body is straight and aligned before jumping.
Side Deep Squats:
- Start with the same squat position as in basic squats.
- Lower yourself with your knees bent and then lift your body to one side while keeping your hands raised.
- Bend your knees again and raise your body on the opposite side.
- Ensure your body is straight before lifting yourself, maintaining proper alignment throughout the movement.
Remember to perform these exercises with proper form and technique. While exercise can have various benefits for overall health and fitness, it is important to note that the potential impact on height growth may be limited and influenced by various factors such as genetics and age.
What’s the advantages of squatting?
Squatting offers numerous benefits beyond increasing strength and toning your legs. Here are some advantages it provides to your physique:
Muscle Mass Development: Squatting is an excellent exercise for increasing muscle strength, particularly in the lower extremities. By consistently subjecting your leg muscles to sufficient stress, the bones naturally become stronger, leading to muscle growth.
Calorie Burning: Did you know that squats burn fat more effectively than many other exercises? Regularly incorporating squats into your fitness routine is a simple method to lose weight, especially in the abdominal area.
Injury Risk Reduction: Frequent participation in sports or physical activities often involves the risk of hamstring or knee injuries. Regular squatting can help strengthen the hamstring muscles and improve knee stability, reducing the likelihood of such injuries.
Enhanced Flexibility: Squatting not only improves strength but also increases flexibility. Performing squats with high intensity can improve the range of motion in your hips, benefiting overall flexibility.
Improved Posture: As you strengthen your lower extremities and core, your posture naturally improves. When executed correctly, squats promote hip health and strengthen the torso, helping to prevent internal rotation and hunching of the shoulders.
Versatility: Squats are a versatile exercise suitable for people of all ages and genders. Whether you’re young or old, male or female, you can perform squats without the need for a gym membership or expensive equipment. Basic squats can be done anywhere, at any time.
These advantages highlight the many reasons why incorporating squats into your fitness routine can be highly beneficial for your overall physical well-being.
Do I need to do how many Squats must I perform in a day?
There is no one-size-fits-all approach as it depends on your individual body needs. For beginners, a good starting point is to perform three sets of 12-15 repetitions of at least one type of squat. Doing this a few days each week is an excellent way to begin.
Once you have mastered the basic squats, you can challenge yourself by participating in a 30-day Squat Challenge. Each set should consist of at least 12-15 reps. If you desire a more intense workout, you can add a few extra reps, but make sure you are at least on the 15th day or in week 3, rather than starting on the first day.
Things to be aware of prior to squatting
It is crucial to always warm up before performing squats. Spend a minimum of 5 minutes on stretching exercises and engage in 10 minutes of aerobic exercise. This helps to prevent injuries, increase flexibility, and improve your range of motion.
Pay attention to your body’s limitations and ensure that your form is correct before adding more repetitions or increasing intensity.
While squats are a beneficial exercise, they may not be the most effective when performed alone. To achieve optimal results, it is recommended to combine squats with a full-body exercise routine, maintain a healthy diet, and ensure you get enough rest.
In summary, warming up before squats, being mindful of your limitations and form, and incorporating a well-rounded exercise routine, healthy eating, and sufficient rest will help you achieve the most effective results.
To sum up
The idea that squatting will make you smaller is likely a myth. While the exercise may cause a slight compression of the spine, it is no more significant than the compression experienced during other routine activities. As long as you maintain proper form and technique, squatting should not hinder your growth.
On the contrary, squats can actually contribute to a larger physique by improving posture. They can also increase bone density and enhance overall fitness.
So, it’s time to embrace squats and enjoy the benefits they bring!
- Related post: Exercises to increase height in 1 week (5cm taller)