By: Jeremy Fox, CNC, CPT – Published: December 7, 2023

Hips are one of the female body’s most feminine and alluring features. But have you ever wondered what the average hip size for women is?

Well, you’re not alone. Our bodies come in all shapes and sizes, and it’s helpful to know where you stand compared to others. And don’t worry, I didn’t forget about men; we’ll look at guys’ hip sizes, too.

Table 1 displays the average size of women’s hips, ranging from 38.7 to 41.5 inches (98.2-105.4 cm), while men’s hips are slightly smaller, ranging from 38.3 to 39.8 inches (97.4-101.1 cm).

However, it’s important to note that these figures are based on the average measurements of both males and females, including older adults who may have muscle atrophy.

To better understand the range of hip sizes, viewing the data as percentiles is helpful, specifically for adults aged 20-49.

In Table 2, you can view the complete range of hip circumferences to determine what size is considered big or small for your gender. Upon further analysis of the percentile data, it is evident that men have less hip size variation than women.

One reason for the discrepancy could be that women tend to store fat in their thighs, hips, and buttocks more readily than men. The larger hip and buttock measurements of women in the 50th percentile or higher support this idea.

Higher estrogen levels have also been linked to larger hip size. And, of course, this hormone is more likely to be high in females.

Average Hip Size by Body Fat Percentage

Both men and women have body fat stored in their buttocks, hips, and upper thighs. But women tend to have more fat in this area. Generally, the more body fat a person has, the bigger their butt will be.

Some people don’t mind whether their hips and butt are made up of fat or muscle. But it’s worth noting that having more muscle and less fat can firm and lift your butt, creating a visible separation between the glutes and hamstrings.

Furthermore, the amount of body fat in your midsection can also impact the apparent size of your hips. A smaller waist-to-hip ratio can make your butt more prominent, while a larger waistline relative to the hips may make it less noticeable.

Workouts

The easiest way to increase your hip circumference is by adding muscle to your glutes. When training glutes, you should use heavier loads and lower reps (3-8) for building strength and medium reps (8-12) for hypertrophy.

To build your bottom, compound leg exercises like squats and leg presses are great for overall lower body development. You can add some more targeted exercises like hip thrusts or stiff leg deadlifts to isolate the glutes.

See More: 14 Hip Thrust Alternatives for a Bigger Butt

My YouTube channel has dozens of videos showing you how to do a variety of bodybuilding exercises. You’ll learn how to target and build specific muscle groups in 90 seconds or less. Click HERE to subscribe, or click on the button below!

Consuming a sufficient amount of protein is essential to provide your body with the necessary building blocks for the growth of new muscle tissue.

However, the common belief that you need to consume 1 gram of protein per pound of body weight is not necessarily accurate. The amount of protein you require depends on your lean mass, activity level, and fitness goals.

Calculate Your Grams of Protein Per Day

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Supplements

It’s important to note that relying solely on supplements won’t magically give you more prominent hips. And beware of the many overpriced and ineffective supplements out there.

Instead, supplements should only be used in addition to a healthy diet and regular exercise routine to potentially enhance your results. Here are some muscle-building supplements that have been proven to assist in developing buns of steel.

• Whey Protein Powder
• Creatine Monohydrate
• BCAAs

Related: Top 12 Protein Bars for Weight Gain

More Body Measurements

You now have knowledge of the average hip size for both men and women of different ages and ethnicities. Additionally, you have gained an understanding of how various factors can influence the size of your hips.

If you found this article to be informative or interesting, you may also find value in exploring my other body measurement guides.

Average Thigh Circumference for Males & Females

How Big Are 16-Inch Arms?

What Neck Size Says About Your Health

Average Male Chest Size by Height

Do You Have Small Wrists?

Average Waist Size for Men & Women

With this information, you’re well on your way to building an attractive hourglass figure. And if you liked this article, make sure you check out some of my other helpful content below!

References
1) Fryar, Cheryl D., McDowell MA, and Cynthia L. Ogden. “Anthropometric reference data for children and adults; United States, 1988-1994.” (2023).