Average Hip Size for Women & Men
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.
Whether you’re curious about your own measurements or just interested in learning more about the topic, you’ve come to the right place. In this blog post, we’ll explore the average hip size for women and men, what factors influence hip size, and why embracing your unique curves is important. So, let’s dive in!
What Is Hip Size?
Based on the anthropometric reference data from the CDC, the size of one’s hips is determined by measuring the horizontal circumference around the thickest part of the gluteus muscles. This measurement is also known as hip circumference.
The size of your hips is affected by the development of your gluteus muscles. But it is also greatly influenced by pelvic width and the amount of fatty tissue stored in your hips and buttocks.
Therefore, health practitioners also measure waist size and reference one’s waist-to-hip ratio to determine their risk for obesity-related conditions and diseases.
How to Measure Hip Size
You will need a flexible tape measure, such as a tailor’s tape, to measure your hip circumference accurately.
Begin by standing erect with your heels together and your weight evenly distributed on both feet. Next, wrap the tape measure horizontally around the thickest part of your hips and buttocks.
Your hip circumference is the number at which the tape measure meets the end. When measuring, avoid pulling the tape too tightly to prevent indentations on the skin, which can make your hips appear smaller. Also, try not to wrap the tape at an angle, making your hips appear larger.
What Is An Average Hip Size?
Based on body measurement data from the US Department of Health Statistics, the typical circumference of women’s hips is around 40.2 inches (102.2 cm), while the average for men is 39.2 inches (99.6 cm).
Nonetheless, it is essential to note that having a larger or smaller hip size than these averages can also be considered normal. This is because typical hip sizes vary depending on age, ethnicity, weight, and body composition.
Average Hip Size by Age
The size of one’s hips is influenced by age, as our bodies naturally grow and shrink over time. In most cases, people’s hips tend to become larger into their 40s or 50s.
However, as we get older, we experience a decline in fertility hormones and body tissue, which can reduce hip size. The table illustrates this rise and fall in hip size by different age categories for men and women.
Table 1. Average Hip Size by Age & Gender
| Age | Women | Men |
|---|---|---|
| 20-29 | 38.7 inches (98.2cm) | 38.3 inches (97.4 cm) |
| 30-39 | 40.4inches (102.7 cm) | 39.2 inches (99.6 cm) |
| 40-49 | 40.9 inches (104.0 cm) | 39.6 inches (100.7 cm) |
| 50-59 | 41.5 inches (105.4 cm) | 39.8 inches (101.1 cm) |
| 60-69 | 40.6 inches (103.1 cm) | 39.6 inches (100.6 cm) |
| 70-79 | 39.9 inches (101.4 cm) | 39.2 inches (99.6 cm) |
| 80+ | 39.1 inches (99.4 cm) | 38.4 inches (97.5 cm) |
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.
Table 2. Hip Circumference Percentiles Age 20-49
| Percentile | Women | Men |
|---|---|---|
| 5th | 33.9 inches (86.1 cm) | 34.1 inches (86.6 cm) |
| 10th | 35.0 inches (88.9 cm) | 35.1 inches (89.2 cm) |
| 15th | 35.6 inches (90.4 cm) | 35.7 inches (90.7 cm) |
| 25th | 36.6 inches (93.0 cm) | 36.6 inches (93.0 cm) |
| 50th | 39.1 inches (99.3 cm) | 38.2 inches (97.0 cm) |
| 75th | 42.3 inches (107.4 cm) | 40.8 inches (103.6 cm) |
| 85th | 44.8 inches (113.8 cm) | 42.3 inches (107.4 cm) |
| 90th | 46.6 inches (118.4 cm) | 43.5 inches (110.5 cm) |
| 95th | 49.5 inches (125.7 cm) | 45.8 inches (116.3 cm) |
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 Ethnicity
Besides gender, ethnicity can also affect the distribution of body fat and the size of the hips. The NHANES survey on body measurements included hip circumferences for non-Hispanic White, non-Hispanic Black, and Mexican-American individuals.
Table 3 illustrates the differences in hip size among women of various races. However, it should be noted that these are general averages, and it is possible for anyone, irrespective of their race, to have either large or small hips.
Table 3. Average Hip Size by Ethnicity
| Percentile | Women | Men |
|---|---|---|
| White | 39.8 inches (101.0 cm) | 39.3 inches (99.7 cm) |
| African American | 41.8 inches (106.1 cm) | 39.2 inches (99.5 cm) |
| Mexican American | 40.6 inches (103.1 cm) | 38.4 inches (97.5 cm) |
Average Hip Size by Height & Weight
The circumference measurement alone doesn’t always indicate whether your hips are big or small for your body. Other factors, such as height, weight, and body composition, also play a role.
Taller people generally have larger frames that can support more body mass, which may result in a larger hip circumference. However, a shorter person’s hips may appear larger even with a smaller circumference.
In addition, body weight also affects the size of your hips. The heavier you are, the larger your hip size typically becomes, but they may not look as big in proportion to your body.
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.
How To Increase Hip Size
Adding more shape to your hips takes time and consistent effort in the right places. And you will progress faster with a well-rounded plan, including specific workouts, nutrition, and a few proven supplements.
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.
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Diet
Believe it or not, how you eat is just as important as how you lift when building muscle. You won’t progress in the gym if you don’t give your body what it needs to grow.
First, creating a calorie surplus is essential to gaining muscle consistently and building thicker glutes and hips. That means you eat more calories than you burn each day.
If you’re on the skinny side, this calorie surplus will also help you put on body fat, some of which will go to your butt and hips.
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.
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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.
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
What Neck Size Says About Your Health
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