How to Measure Hips: The Real Story Behind Getting Accurate Measurements

I've been measuring bodies for over a decade – first as a seamstress's apprentice, then later when I got into fitness tracking – and I can tell you that hip measurements are probably the most misunderstood of all body measurements. Most people think they're measuring their hips when they're actually measuring something else entirely.

The confusion starts with anatomy itself. When we say "hips," we're usually talking about the widest part of our lower body, which isn't actually where your hip bones are. Your hip bones sit higher up, those pointy bits you can feel at the front of your pelvis. The measurement we call "hips" is really capturing the fullest part of your buttocks and upper thighs. Once you understand this distinction, everything else makes more sense.

Finding Your True Hip Measurement

Stand in front of a mirror wearing form-fitting underwear or thin clothing. You need to see the shape of your body clearly. Now, here's what most measurement guides won't tell you: your hip measurement can vary by up to two inches depending on your posture and the time of day. I learned this the hard way when I was fitting a bridesmaid dress that seemed to change sizes between morning and evening fittings.

The tape measure should wrap around the fullest part of your buttocks. For most people, this is about 7-9 inches below your natural waist, but honestly, everyone's proportions are different. I've measured people where the fullest point was as high as 5 inches below the waist or as low as 11 inches. Your body is unique, and that's perfectly normal.

Keep the tape measure parallel to the floor. This sounds simple until you try it. The tape has a tendency to ride up in the back or dip down in the front. I usually recommend doing this in front of a mirror so you can check that the tape forms a straight line around your body. If you're measuring alone, those full-length mirrors that show multiple angles are incredibly helpful – the kind you find in department store dressing rooms.

The Tape Measure Matters More Than You Think

Not all tape measures are created equal. Those metal construction tape measures? Forget about them. You need a flexible measuring tape, preferably one that's at least 60 inches long. The fabric ones are good, but my personal favorite is the vinyl-coated type that doesn't stretch out over time. I've had the same pink vinyl tape measure for eight years, and it still gives accurate readings.

Here's something that might surprise you: the way you hold the tape affects your measurement. Pull it too tight, and you'll get a smaller number that doesn't reflect reality. Too loose, and the measurement becomes meaningless. The tape should rest against your skin or clothing without compressing the flesh. Think of it like you're giving your hips a gentle hug, not a squeeze.

Standing Position and Why It's Critical

Your stance dramatically affects your hip measurement. Stand with your feet together or no more than shoulder-width apart. When your legs are spread wide, it changes the shape of your glutes and can add inches to your measurement. I once had a client who couldn't figure out why her measurements kept changing until we realized she was unconsciously adopting a power stance every time she measured herself.

Keep your weight evenly distributed on both feet. Shifting your weight to one hip – that classic contrapposto pose – will throw off your measurement by creating an artificial curve on one side. Stand naturally, breathe normally, and don't suck anything in or push anything out. Your body in its relaxed state is what you're trying to capture.

Common Mistakes That Throw Everything Off

The biggest mistake I see is measuring at the wrong height. People often measure at their hip bones because that seems logical, but remember, we're looking for the fullest part. For some folks, especially those who carry weight in their thighs, this might be quite low. Don't be surprised if you need to move the tape measure around to find the widest point.

Another issue is measuring over bulky clothing. Jeans with thick seams or pockets full of stuff will add inches that aren't really there. If you must measure over clothing, wear something thin and smooth like leggings or yoga pants. But honestly, underwear gives you the most accurate reading.

Measuring at different times of day yields different results. Our bodies fluctuate due to water retention, food intake, and even hormonal changes. For consistency, I always recommend measuring first thing in the morning, after using the bathroom but before eating or drinking anything. This gives you a baseline that's relatively stable.

When Measurements Really Matter

If you're tracking fitness progress, measure yourself once a week at most, same day, same time. Daily measurements will drive you crazy with normal fluctuations. I learned this during my own fitness journey when I became obsessed with daily measurements and nearly gave up when I "gained" two inches overnight. Spoiler alert: it was just water retention from the previous night's salty dinner.

For clothing purchases, especially online, add half an inch to your actual measurement. This accounts for wearing ease – the space you need to move comfortably in clothes. Nobody wants to wear something that fits like sausage casing. Trust me on this one; I've altered enough too-tight garments to know that buying your exact measurement rarely works out well.

The Psychology of Hip Measurements

Here's something we need to talk about: hip measurements can be emotionally loaded. In my years of measuring bodies, I've seen people react with everything from joy to tears over a number on a tape measure. Remember that your hip measurement is just data – it's not a judgment on your worth or attractiveness.

Different body types carry weight differently in the hip area. Some people have violin hips (those indentations below the hip bones), others have round hips, and some have what's called square hips. Each shape measures differently and fits into clothes differently. There's no "ideal" measurement or shape, despite what fashion magazines might suggest.

Professional Measuring Techniques

When I worked in alterations, we had a specific protocol for hip measurements. We'd actually take three measurements: high hip (at the hip bones), full hip (the measurement we've been discussing), and low hip (around the upper thighs). This gave us a complete picture of someone's lower body shape for pattern adjustments.

Professional measurers also note the difference between front and back fullness. Someone might measure 40 inches around, but if most of that fullness is in the back, they'll need different pattern adjustments than someone whose fullness is evenly distributed. This is advanced stuff, but it explains why sometimes clothes that should fit based on measurements still don't quite work.

Technology and Modern Measuring

These days, there are apps that claim to measure your body using your phone's camera. I've tested several, and while they're getting better, they're still not as accurate as a good old-fashioned tape measure. The 3D body scanners at some gyms and medical facilities are incredibly accurate, but for most purposes, a tape measure works just fine.

Some smart scales now estimate hip measurements based on bioelectrical impedance and algorithms. Take these with a grain of salt. They're making educated guesses based on your height, weight, and body composition, but they can't actually measure your specific body shape.

Cultural and Historical Perspectives

Hip measurements have meant different things throughout history. In the 1950s, the idealized measurements were 36-24-36. By the 1990s, fashion had shifted toward straighter, less curvy silhouettes. Today, we're seeing a celebration of diverse body types, though the fashion industry still has a long way to go in terms of true inclusivity.

Different cultures also measure and value hip size differently. In some West African cultures, fuller hips are traditionally associated with fertility and beauty. In parts of East Asia, smaller measurements have historically been preferred. These cultural differences remind us that there's no universal "correct" hip measurement.

Final Thoughts on Accuracy and Consistency

The most important thing about measuring your hips isn't getting a specific number – it's being consistent in how you measure so you can track changes over time if that's your goal. Use the same tape measure, the same technique, and the same conditions each time.

Remember that bodies change. Hormones, age, lifestyle, and countless other factors affect our measurements. I'm not the same size I was ten years ago, and that's completely normal. Your hip measurement is just one data point about your body, not the whole story.

If you're measuring for health reasons, remember that hip-to-waist ratio is often more meaningful than hip measurement alone. If you're measuring for clothing, remember that fit is more important than size. And if you're measuring just to know, remember that knowledge about your body is always empowering, regardless of what the numbers say.

The next time you wrap that tape measure around your hips, do it with curiosity rather than judgment. Your body is doing amazing things every day, regardless of its measurements. Those numbers are just information, tools to help you navigate the world of clothing, health, and self-knowledge. Use them wisely, but don't let them define you.

Authoritative Sources:

Ashwell, Margaret, and Shiun Dong Hsieh. "Six Reasons Why the Waist-to-Height Ratio Is a Rapid and Effective Global Indicator for Health Risks of Obesity and How Its Use Could Simplify the International Public Health Message on Obesity." International Journal of Food Sciences and Nutrition, vol. 56, no. 5, 2005, pp. 303-307.

Behnke, Albert R., and Jack H. Wilmore. Evaluation and Regulation of Body Build and Composition. Prentice-Hall, 1974.

Norton, Kevin, and Tim Olds, editors. Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses. UNSW Press, 1996.

Simmons, Karla P., and Cynthia L. Istook. "Body Measurement Techniques: Comparing 3D Body-Scanning and Anthropometric Methods for Apparel Applications." Journal of Fashion Marketing and Management, vol. 7, no. 3, 2003, pp. 306-332.

Wang, Jack, et al. Human Body Composition. 2nd ed., Human Kinetics, 2005.