How to Measure Your Glutes — The Right Way

Why Measurement Technique Matters

A gluteal measurement is only as good as the method behind it. Shift the tape two centimetres, change the tension, or measure at a different time of day, and you'll get a different number. That might not sound like a big deal — until you're trying to track progress over months of training, compare yourself to population data, or understand your own proportions.

Clinical researchers and fitness professionals use standardised protocols for a reason. If you want numbers that are accurate, reproducible, and comparable to published data, you need to follow the same rules they do.

What You'll Need

• A flexible, non-stretch measuring tape (fabric or fibreglass — avoid metal tapes)
• A full-length mirror (or a friend to help)
• Minimal clothing (underwear or form-fitting shorts — bulky fabric adds centimetres)
• A pen and paper (or your phone) to record results

Measure at a consistent time of day, ideally in the morning before exercise. Post-workout gluteal measurements can be 1–3 cm larger due to transient muscle swelling (the "pump"), which isn't a real change in size.

Measurement 1: Hip Circumference (The Standard)

This is the single most important measurement and the one used in virtually all anthropometric research.

Protocol (ISAK / WHO standard)

1. Stand upright with feet together, weight distributed evenly on both feet.
2. Position the measuring tape at the maximum posterior protrusion of the buttocks — this is the widest point, which is typically at or slightly below the level of the greater trochanter.
3. The tape should be horizontal (parallel to the floor) all the way around. Check in the mirror or have someone verify from the side.
4. The tape should be snug against the skin but not compressing the tissue. If it's leaving an indentation, it's too tight.
5. Breathe normally. Don't suck in, flex, or squeeze your glutes.
6. Read the measurement at the point where the tape overlaps. Record to the nearest 0.5 cm.
7. Take three measurements and use the median (middle value). If the three readings differ by more than 1 cm, re-measure.

Common mistakes:

• Measuring at the hip bones instead of the widest point of the buttocks (this underestimates by 2–5 cm)
• Tilting the tape — higher in front, lower in back (or vice versa)
• Measuring over jeans, belts, or thick fabric
• Flexing the glutes during measurement
• Pulling the tape too tight

Measurement 2: Waist Circumference (For Calculating WHR)

To calculate your waist-to-hip ratio, you also need a waist measurement.

Protocol (WHO standard)

1. Stand upright, arms relaxed at your sides.
2. Locate the midpoint between the bottom of your lowest rib and the top of your iliac crest (the bony top of your pelvis). This is usually around the level of your navel, but not always.
3. Wrap the tape horizontally at this level.
4. Measure at the end of a normal exhalation (don't suck in).
5. Record to the nearest 0.5 cm.

Waist-to-Hip Ratio (WHR) = Waist circumference ÷ Hip circumference

For example: 76 cm waist ÷ 104 cm hips = WHR of 0.73

Measurement 3: Gluteal Projection (Advanced)

This is less commonly measured outside of clinical or surgical settings, but it's useful if you want to track changes in how far your glutes project posteriorly.

Simplified method

1. Stand with your back against a flat wall. Your heels, upper back, and the back of your head should all touch the wall.
2. Have a helper measure the distance from the wall to the point of maximum posterior projection of each buttock.
3. Record the distance in centimetres.

Typical ranges: Women: 5–9 cm · Men: 3–6 cm

Measurement 4: Upper and Lower Gluteal Circumference (For Shape Tracking)

If you're tracking glute development from training, two additional circumference measurements can be helpful:

Upper glute circumference: Measure at the level of the iliac crest (top of the hip bone), horizontally around.

Lower glute circumference: Measure at the gluteal fold (the crease where the buttock meets the upper thigh), horizontally around.

Comparing these two measurements to your maximum hip circumference helps you understand where you're carrying volume and how your shape is changing over time.

How Often to Measure

For progress tracking during a training programme, measure every 4–6 weeks. Measuring more frequently introduces noise — daily fluctuations from hydration, digestion, and hormonal cycles (which can shift hip circumference by 1–2 cm in women) will obscure real trends.

Record all measurements in a spreadsheet or tracking app with the date, time of day, and any relevant notes (e.g., "day 3 of menstrual cycle," "measured post-workout").

Measurement Accuracy: What the Research Shows

A 2012 study in the British Journal of Sports Medicine tested the inter-rater reliability of hip circumference measurements and found that trained measurers achieved a standard error of approximately 0.5 cm, while untrained individuals had errors of 1.5–2.5 cm.

The biggest source of error? Inconsistent tape placement.

Tips for consistency:

• Mark the measurement height on your skin with a washable marker if you're tracking over time
• Always use the same tape measure (they vary)
• Same time of day, same conditions
• Same clothing (or lack thereof)

Making Your Measurements Meaningful

Raw numbers in isolation don't tell you much. Here's how to make them useful:

Compare to population data. Our Average Butt Size article provides reference ranges by sex, age, and ethnicity so you can see where your measurements fall relative to the general population.

Track trends, not snapshots. A single measurement is a data point. A series of measurements over time is a trend — and trends are what actually tell you whether your training, nutrition, or lifestyle changes are working.

Calculate proportions. Your waist-to-hip ratio, your hip-to-shoulder ratio, and your hip-to-height ratio all provide more meaningful context than hip circumference alone.

Curious where you fall? RateMyAss.ai gives you a data-driven comparison.