Leg Lengthening With Cycling – Does Cycling Increase Height?

Organisms continuously face challenges as they grow and develop, and are equipped with an adaptive plasticity as the traits develop in response to the imposed conditions.leg lengthening with cycling, how to make legs longer with a stationary bike

In the same way, when you raise a bicycle seat and your legs stretch out to reach for the pedals the body will receive a communication that the legs reaching the pedals is a matter of survival. This will enable the legs to adapt to the environmental alteration over time. And that’s one of the ways cycling does increase height.

Since adaptation is a process, your body will take some time to adapt and the initial increment in leg length will take about  1 – 4 months  depending on many other factors like growth hormones, nutrition, sleep and a like.

Riding a bike with raised saddle also lengthens your leg muscles by stretching the calf muscles as well as the popliteal fossa(part behind the knee). This gives the shin bone room to grow freely when stress on the legs is well applied.

The bones of your leg have roughened patches on their surfaces where muscles are attached.

When your muscles contract and stretch, they pull the bone they’re attached to, making your leg move.


With cycling exercise for leg lengthening during or after puberty, An indoor or outdoor bike will do.

Your success in using this technique will depend on the type of bicycle you use among other factors.  Outdoor bicycles like the Schwinn Hybrid Bike >>,  or the hero bicycle  if you are in India are very effective because they are high enough and their seat posts are customizable.

if you choose an indoor bike, then a spinner bike like the  Sunny Health & Fitness SF-B1110 Indoor Cycling Bike >> will be effective because of the resistance it offers while pedaling unlike an ordinary indoor bike.

Then have that bike seat raised about 1/4 to half an inch higher than the level where you can ride comfortably and then do that cycling exercise.

Now, most indoor bikes come with short stems which makes it impossible to raise the seat to your desired height.

If you face such a challenge,  An  adjustable  Bike Seat post >>  will do.  Just make sure you get the right size for your bike.

The bicycle will have to be stationary when lengthening the legs with cycling but if you don’t have one and you have budget constraints, there is no need to strike the gym.

Just customize an outdoor bike by purchasing a  Ibera Easy Utility Bicycle Stand IB-ST2 >>
to make the bike stationary. But these tend to have compatibility issues so be sure it fits your bike.

The cycling  Exercise with raised seat

cycling for limb lengthening routine isn’t that difficult, neither is it that easy. The challenge here is getting used to riding while seated on a raised saddle but with time, you will get used.

If you are starting out, raise the seat by quarter an inch then when you achieve the quarter gain in height, you may take it to half an inch and it may take you about four months to gain one inch in legs. Bones take on average 2 to 4 months to fully remodel.

Focus on the way the leg stretches. Make sure that the leg fully stretches out by attempting to make your foot sit straight on theMake legs longer with a stationary bike, leg lengthning with cycling pedals.

Make sure you do the entire exercise casually and don’t attempt to be in a rush or sprint cycle. It will seem boring so playing some music or listening to an interesting program while subconsciously focusing on the way the legs stretch may help.

success stories for the different leg lengthening with cycling routines are covered in the ebook !

leg stretching with a bicycle, lengthening legs with cycling

You may come up with a different routine and still see results as many report results with different routines.

Though 1/4 an inch may be negligible and some will notice but may not tell you directly because to them it will be unbelievable, to you it will be an achievement and it will hearten you to carry on since your labors will be rewarded and before you know, you will be an inch taller in legs.

During the course of this exercise especially during day, you may feel pinches of slight pain once in a while in the shin bones and around the knee cap and all this will be a sign that your bone is growing.

With this exercise, i was able to grow about 1/4″ for the first month, though later it took longer. You may grow even more in a less time considering that i approached the exercise the lazy way, doing approximately 5 minutes a day because longer hours never worked for me.

There are some who spend longer time cycling with raised saddle and they see results without increasing growth hormones release in their bodies.

It’s however imperative to note that growth hormones are very critical for bone growth so if you ride for long hours and also increase growth hormones then you may be able to grow faster.

what i have realized though, is that even if your target was growing by an inch, you keep increasing the target as you grow because you realize that your height destiny is in your hands yet you feel you want to walk on top of every one….how nice it feels!

PS: Some one just emailed me this success with the cycling routine;

“Dennis, i have a question about your cycling leg lengthening method: after putting your technique into application, i miraculously gain 1.5 cm within a week with abundant protein supplement and a 2-hour routine.(i always measure my height in morning)However, the efficiency slowed down afterward. Do you have any idea about this?( I have been raising the seat saddle constantly.) hope you can answer me.”

  • Personally, i kept it natural and preferred home made protein shakes. Otherwise just aim for ~70 – 120g of protein every day. An egg white contains 6g. 6 egg whites every morning will serve about half your needs.

  • Femia Jacob

    hello , if you help me its precious.i am 23years old height is just puberty was early on 13. now i want to grow mother is 150 cm taller.father is of 162 cm taller.can you predict how much height is possible if i try best

  • Femia Jacob


  • Femia Jacob


  • Pooty Lim

    I tried your routine since April but have only gained 1 cm(166.5-167.5) in height in 4months. Could it be due to the inconsistency in my routine as some days were very busy for me? If so what could I do to keep up the consistency? Also, I notice that my night height(167.5) and my morning height(169) is different. Which do you use to gauge your progress? I hope to reach 180 by the time i graduate from high school 2 years later.

    • Is that gain in legs or torso? If its in legs, that’s normal. Legs take very long to grow significantly.

    • techperience 4

      what’s your age and Did you get that height in legs or torso?

  • Andrew

    I’m 19 and was worried I’d never grow taller. I’ve been 5’6″ for the last few years, and I have short legs. I discovered that an average man has an inseam that’s 45% of his height, so my legs should be about 5″ longer to match the rest of my proportions. What’s the quickest way to lengthen them, cycling?

    • In my opinion, cycling is the best.

      • abdu

        It is a bit difficult for me to cycle everyday. Is there an other exercise for leg lengthening? Please reply, thank you.

  • abdu

    It is a bit difficult for me to cycle everyday because I don’t have time for it. Is there an other exercise for leg lengthening. Please reply, thank you.

    • There’s a post about leg lengthening exercises in the side bar of this page

  • Jeremy Hung

    Hello Mr Raney, thankyou very much for posting these useful information online. Cycling is my favourite hobby, so I’m really glad to hear that it can make me grow taller. However by reading your post I do have some questions on it. For the sake of growing, is it better to ride with low cadence ( which requires more strength to paddle with lower frequency of paddling) or high cadence (high frequency of paddling with low strength applied).

    • What matters is the leg fully stretching with a relatively high resistance.

  • Rachel Filsoof

    Hi:) I’m 20 years old, I sing and model.. I’m about 5’7 and I’d like to be about 5’8 or 5’9 since I’d like to do runway as well. I’m wondering how to increase growth hormones? I also would like to get in better shape while cycling to grow. I don’t want to beef my legs up, I’d rather thin and tone them while growing. How much of a resistance should I be putting on the bike besides raising the seat? And how often should I do it, like what time of day would be better and for how long since I don’t wanna do it for just 5 minutes? And should I be stretching as well? Like what kind of stretches?
    Thank you so much:)

    • Factors For HGH Secretion link in the side bar leads you to the page That shows you how to increase growth hormones. If you don’t want to pedal for 5 minutes, other cycling routines for longer periods are covered inthe ebook.

  • Sonny Tulavu

    Hey dennis thanks for your

  • Shashank0212

    Will cycling a slope help me more in increasing height or cycling a plain….. Plz answer gonna start tomorrow

  • abc

    would this method work for a 23 year old female after growth plates have fused?

  • Shashank Phansikar

    Wil cycling a slope help me increase more height than usal?

  • clyde

    which is better to do cycling morning or afternoon?

  • GS

    Do you have to start with 1/4″? Can you start out longer and do it faster or is that impossible, like are the legs only able to adapt and “survive” at 1/4″ or can they go over to something more (Above 1/4″ to let’s say 1″)? I’m 14 and I heard growing in the legs is the most consistent since the spine when growing in height may not be the most reliable (fluctuation of the spine based on environmental occurences). I’m only 5’4″ and I want to be 5’10” and since I’m in puberty I thought I still have some time. I want to start swimming and playing basketball (along with the cycling) to help in growing taller too what are the best excersises for those and for how long each day? Sorry if I’m overloading you it’s my new years resolution to get taller by my own will (and by God’s hopefully)

  • oufan hai

    Can I use a recumebent bike ???

  • techperience 4

    I am 22 years old . I had great voice and I am practicing very hard to participate in X FACTOR. But I am just 5’4. Could u please show me a way get at least 4 inches taller? It will be really helpful for me. My mom is 4’10 and dad is 5’9. Is it possible to grow those 4 inches only in upper part of the body so that I can look Great. I’ll also try to increase legs but it takes to long . So that’s why I am asking about increasing torso?

  • Gaurav Sharma

    I m 19 years old does my height grow

  • Michella

    hi! I just started the routine, but I have a question, how should I stretch my legs when doing the cycling exercise? with my toes pointed, or with my heels sort of pointed? Thank youu so much for your book.

    • Non should be pointed. the foot should be parallel to the pedal and floor.

      • Michella

        tnk youu!

  • Zayne Arevalo

    how long do I have to do the cycling exercise for a day?

    • Different people pedal for different periods of time to achieve results as you will read the different success stories in the ebook.

  • Dan

    Hey, so I heard that it’s better to do both sprinting and cycling as sprinting creates micro-fractures which will be stretched by cycling. However, I read somewhere that after you stand upright again, the stretched micro-fractures are compressed by the weight of the body and hence no progress. I want to know if this is true and is it better to use ankle weights before bed to stretch the micro-fractures.

    Thank you

  • Ali

    hi Dennis, i’m 22. 5’6 1/2.. can i be taller with just do the chaotic and cycling only? i don’t like to do stretching.. pls answer.. thank you 🙂 i need to add about 2-4 inch on my height..

    • If you do it right you can.

      • Ali

        Thanks for replied. One more thing, Does i need warm up and cool down before and after?

  • Dan

    Hey, so I heard that it’s better to do both sprinting and cycling as sprinting creates micro-fractures which will be stretched by cycling. However, I read somewhere that after you stand upright again, the stretched micro-fractures are compressed by the weight of the body and hence no progress. I want to know if this is true and is it better to use ankle weights before bed to stretch the micro-fractures.

    • Yeah, use ankle weights while sleeping or just before going to bed.

      • Dan

        Okay, but were you able to grow your legs without using ankle weights? And is sprinting one session a week while cycling five days a week enough?

  • pranit girkar

    hii.. i am 5ft 2 inches tall but i am 21 yr old boy. can really regular cycling increase my height atleast by 2-4 inches?

  • Jane E

    Hi. I am 5’2 and I am a 17 year old girl. It seems to me that I have stopped growing but maybe I could still grow an inch or more since I haven’t reached 21? I planned to cycle and stretched my legs but stretching doesn’t seem to work since I used to do it a lot and still didn’t grow much. I used to be 5’1 1/2. I aim to be 5’5. My dad is 5’9 3/4 and mom is 5’2. My cousins are mostly 5’5 and above. I guess I have the tall genes cos my father’s side is really tall. I feel weird cos every kid should be taller than their parents and I’m nowhere taller. Does your method really help? If yes, what are the success examples? How much consistency and effort do I need to put in to achieve my desired results?

    • I can’t start detailing what you have to do here because of space. Contact me by email using contact link above.

  • Carlo

    Hello Dennis, I’m 14 and 5’5″. I couldn’t sprint since I live in a very busy street, odds are I die first before I even reach a kilometer. So, I tried the cycling. I’m just wondering if everything you mentioned works for Asians too?

    • This has nothing to do with race but sprints are critical.

  • John

    Hello Mr. Raney. I would really love to have longer legs. I’m 18 and 5’7 with short legs. Would using a high seated stationary bike for 5 minutes and sleeping 8 hours work to increase my leg height?

  • Sarah Rose

    Hi, I am a 16 year old female and sadly, I am only 5 feet tall. I would really love to be 5’6 or 5’7. Is it possible? I really want to do this cycling exercise, but I don’t own a stationary bike, nor can I afford a gym at the moment. I have been really upset lately, because I feel like I will be this height for the rest of my life 🙁 . I don’t know how to swim either, so I don’t do that. I wanna keep a positive mindset but it’s hard when I don’t know what exercises I should do to help myself. I have been trying your stretches for the past few days, but I want to do a little more to help myself. Please reply back asap, I need help.

  • DJay Rocks 喊无行 (Hamster)

    Hello Denis! I am 17 and I am 161.5 cm tall. I just want to add 4-5 inches and
    will cycling help me to fulfill my dream? I ride orbitrack and will it be useful too?

  • Sarah Rose

    Hi Dennis, I know I ask a lot of questions, but I’m planning on finally purchasing a stationary bike. I’m on a budget though, so can you just tell me if this bike would be effective in helping me grow taller? I cannot afford the one you mentioned. I could bike for longer periods of time.

    • That bike is not likely to give you results. The bike should be challenging enough to pedal when the seat is raised and it should be relatively big.

  • Ryan

    Hey, I wanted to iron out some details to maximize the effectiveness of this. Does it matter if you cycle in intervals, for example cycling for 30 minutes, stopping, then doing another 30 minutes later in the day, or should it all be done in one go? Also is it ok to cycle everyday, or do the legs need off days? Thanks.

    • Intervals or cycling straight out? Just do what fits your schedule. I don’t think one is more effective than the other. Whatever choice you make, you need to do it everyday.

  • Musa Muhammad Luqman

    I’m like 16 years old and I’m sick of taking these homeopathic medicines for the growth of my height , will this help me increase my height ?
    I’m around 5’4 or 5’5 and I need to be around 6’0 tall :/ :/ :/ any way ?

    • If you are male, there’s still time for you to grow naturally.

  • pal

    Hi Dennis,
    Will a cross trainer/elliptical help in leg lengthening too? I also do the hamstring stretch.Will that help? And you said ankle weights would help. I should just tie them on my ankles and leave them overnight?

    THANK YOU! Great article!

    • An elliptical isn’t as effective. I don’t know much about the hamstring stretch.

  • Preet Sharma

    iam 5’5 and im 18 years old everybody in my college is taller than me and its really embarrassing so please is there any exercise that does really work fast and shows good results

    • I understand you desperate for quick results but That’s not how the body functions. You can’t force it to grow as fast as you wish. You have to be patient.

  • Ashley Yae

    I am a 15yr old asian female, my current height is 5’2″ with a inner leg length being 28″. I’m very very insecure about my height and my leg length (because all my friends are at least 3″ 4″ inches taller than me) do you think this will help me grow more? (My growth plates might be closed) Also, how long should I exercise per day? and what kind of diet should I stick to? Thanks!!

  • Carlo

    I’m just wondering, you mentioned that your parents were 5’7″ and 5’4″ and several of your relatives are 5’11” and over. So basically, your chances of having a tall gene is rather high. But for me, my parents and relatives range from 5’1″ to 5’8″ and most of them are in the shorter range. So can this exercise defy my genetically programmed height or will this only bring me closer to my programmed height?

    • Well said, The exercises may bring you closer to your genetically programmed height.

      • Carlo

        Oh, well that’s quite disappointing. But still, thanks for answering. I just hope my genetic limit is 5’8″, I’m fine with that.

      • MrB’sSuperFunHappyHouseYAAAYYY

        I disagree, the reason why people outgrow their ancestors is due to environmental and nutritional factors, AKA adaption. If you could only reach and not grow ahead of your genetic height we’d all be the same height and never would have adapted to much of any psychical strains and we’d have died off prematurely as a species as a result, it’s a logical fallacy, height doesn’t magically come out of nowhere to make some tall and others short, there is a reason why Scandinavian people are taller on average than the rest of the world and Asians are shorter.

        It’s even said that height is only 95% hereditary, so I don’t doubt for a minute that you are completely limited to outgrowing your so called “programmed” (Hereditary, I assume you mean) height. Now I may have mistook the intentions of your comment and If I did just ignore what I said, I just needed to get something off my chest, It’s just that saying “programmed” sounds like you agree that there is a limit that no adaption can override.

  • Subhranil Ghosh

    if my parents are shorter, will cycling help me to grow my height? i am 15 years old now.

    • What about your close relatives? You can out grow your parents with or without cycling.

      • Subhranil Ghosh

        my uncle, my grandfather, my cousin brother are taller than me. as i calculated my dad and moms height, the answer came was the same where i am currently, i.e. 158 cm…. will i grow further??

  • Hien Tran

    I’m 16, I cycling like 6km everyday, except Sunday to go to school. Is it working if i drive too much?

    • It has too be stationary for efficiency.

      • Jean_lth

        May I ask why does it have to be stationary? I have to cycle 12km everyday to uni – it’d be handy if I can somehow use this cycling effort to lengthen my leg. Also, is there a way to specifically lengthen the lower legs? Thanks in advance 🙂

  • shubh

    hi.. can i cycle with someone sitting on the back seat… will it have positive or negative impact

  • Abbas AFG

    How do I know if my growth plates are closed or open? And I am 18 boy

    • There’s a page about growth plates in the side bar.

      • Abbas AFG

        Can you show us what specific exercises you do that made you from 5″4 man to 5″11? I mean what did u do(yourself).

  • danny singh

    Hey dennis i am 17 yr old and 5 ft 7 i want to become 5 10 what i do

  • Jacob

    Does it have to be the bike you mentioned? You said it needs to be challenging to pedal and I think this will be challenging since the pedals are farther away from the seat. So is this one fine?

    • What i recommended is just hat i used so it shouldn’t be exactly same but similar. That bike doesn’t look like it.

      • Zachary Moore

        ive been doing the ankle weights before bed after some plyometrics and running outside and my feet go numb after about 20 minutes every time. Would you advise less weight? right now I’m doing 40 lbs a leg.

  • Ana

    Hi I am 46 years super active and never thought I could gain more height with this method I spin allot so I am planning to try elevating the sit. Is it going to work even with my age?

    • Not really. At 46 bone formation isn’t likely to occur.


    I want to knw abt sprinting , do I need to run everyday to gain height or 1 a week sprinting wud it pains in th beginning so, do I need to stop sprint til it pains n thn start n do likewise?

  • amin khan

    Hi rainey
    1.Does cycling needs to do everyday likes streching ? Is it ok to do abs workout 3 times weekly likes sprint n chaos coz our body needs to recovery

    • Cycling should be done everyday.

      • amin khan

        Thx rainey..What about abs workout can i do 3 times weekly coz body needs time to recovery

        God Bless You

        • Yeah, sure.

          • amin khan

            Last question does side sleep effects result instead back sleep..i mean is it ok to sleep straight spine too likes back sleep


          • Just put emphasis on quality of sleep not sleeping position. Though it affects height, it’s prudent to prioritize a comfortable sleeping position.

          • Just put emphasis on quality of sleep not sleeping position. Though it affects height, it’s prudent to prioritize a comfortable sleeping position.

  • Malia

    Hi! Does smoking cigarettes or weed affect the growing process?

    • Not sure about that.

      • amin khan

        Hello malia..i think u should avoid it..replace it with fruit/ helps u grow tall..body needs nutrient

    • MrB’sSuperFunHappyHouseYAAAYYY

      Weed might be alright, I’d think cigarettes would be negative for growth though.

  • Ali

    Does it matter when i need to cycling? In the morning right after i woke up or late evening? Which is better?

  • Sonal Gupta

    My height is only 5 feet. Can a girl’s height increase after 19 years ? If I am not able to manage time for cycling and other exercises, can my height increases just by skipping and stretching ? What should be the number of times I should do skipping ? Is 300 times enough, or should I do more ? Will skipping and stretching increases length of shin bones ?

  • Akmal Danish

    When you said the legs must be fully stretched, does it have to be completely straightened? Cause I’ve been doing that for awhile by raising my saddle seat really high and my legs gets fully straightened when stretched but It becomes a little difficult for me though, when I’m not moving my bike and I have to tip toe to touch the ground and it feels a little uncomfortable. Is this how it’s supposed to be for my legs to adapt?

    • In the beginning it’s uncomfortable and sore but after about a week you get used. If you are comfortable and not feeling any pain then you aren’t doing it right.

    • In the beginning it’s uncomfortable and sore but after about a week you get used. If you are comfortable and not feeling any pain then you aren’t doing it right.

  • katya

    Is 22 too late for this? What inversion table do you recommend? thanks

    • 22 is just the right age. There’s a link to the recommended inversion table on this page.

  • TSK

    I just recently applied this technique. My asshole feels like it’s going to literally rip inside and out LMAO!

    The seat pads in my gym is very thick and hardened and I try to use some sort of sponge pad and the pain lessens but I still feel like I’m getting anally impaled.

    I hope to get few inches out of this. Does this mostly target the thigh length or shin length?

    • In the beginning you will feel sore and it may seem impossible but when your body gets used it won’t be that complicated otherwise it’s mainly the shin bone targeted here.

    • Yes, in the beginning you will feel sore and it may seem impossible but when your body gets used it won’t be that complicated otherwise it’s mainly the shin bone targeted here.

    • Yeah, in the beginning you will feel sore and it may seem impossible but when your body gets used it won’t be that complicated otherwise it’s mainly the shin bone targeted here.

  • hello! I am 21 to 22 and started few weeks ago the cycling hope to get some results … I am not sure if I am doing it right… I am using Everest mountain bike similar to this is it ok ? Also you said to raise the seat for 1/4 of an inch which is around 0,6 cm I raised it about 1 cm … What should I feel when I am cycling? I feel uncomfortable at the first minutes but then I am ok … after it the hole day I may feel some pinches at the knees as you mentioned…Can you describe me? Also how much height gains I should expect for 3 month’s? i know results varies from person to person but what is an amount I can expect ? Thank you!

  • fred brown

    hello dennis raney, my hight is ‘4-7’ and i am 15 years old i have tried many medicines for growth and the didnt work at all i have a normal bicycle for how much time do i need do to cycling and how much time it will take to grow my hieght please answer please i will greatly appeciatded

    • At 15, you are just 1 or 2 years into puberty. Chances are you will grow 1-3 inches by your 18th birth day. Visit the page about height increase during puberty for more information.

  • Tyler

    Hello why do you feel the bike will have to be stationary when lengthening the legs with cycling? Is it not the same stretching motion riding somewhere and riding stationary?

    • If you can ride with raised seat, no problem. Otherwise it’s difficult for many people.

      • Tyler

        Ahh ok thanks for the reply!

  • Fahad Khan

    if i use indoor cycle of recommended seddle level height so can i increase my height after puberty

  • Rya

    While doing this my butt is hurting a lot so will it have any effect on my pelvic area.