Getting the wrong size leggings is one of the most frustrating online shopping experiences. Too tight and the fabric becomes sheer, the waistband digs in, and you spend your entire workout adjusting. Too loose and they sag at the knees, slide down during squats, and bunch up in all the wrong places. Neither scenario is what you signed up for.
The challenge is that leggings sizing is not standardized. A medium in one brand can fit completely differently from a medium in another. Add in different fabric types, compression levels, and intended uses, and finding your perfect size starts to feel like solving a puzzle. This guide gives you the tools to get it right -- every time, regardless of the brand.
How to Measure Yourself for Leggings
Accurate measurements are the foundation of finding the right size. Grab a soft tape measure and take these three measurements while standing in form-fitting clothes or underwear:
1. Waist
Wrap the tape measure around the narrowest part of your torso, typically just above your belly button. Keep the tape snug but not tight -- you should be able to slide a finger underneath. Stand naturally and avoid sucking in your stomach. This is your true waist measurement, and it determines how the waistband fits.
2. Hips
Measure around the fullest part of your hips and glutes with your feet together. This is usually about 7-8 inches below your natural waist. The tape should be level all the way around. This measurement is often the most important for leggings because it determines how the fabric sits across your widest point.
3. Inseam
Measure from the top of your inner thigh (crotch) down to where you want the leggings to end. For full-length leggings, this is your ankle. For 7/8 length, it is a few inches above the ankle. Inseam determines which length option avoids bunching at the ankles or stopping awkwardly mid-calf.
Write these numbers down. You will use them every time you check a brand's size chart, and they save you from the guesswork that leads to returns.
How Leggings Should Actually Fit
Before comparing yourself to a size chart, it helps to know what correct fit looks and feels like. Here are the markers of a perfectly fitting legging:
Signs They Fit Right
- Second-skin feel: They feel snug against your thighs, calves, and glutes without squeezing or restricting movement. You should be able to forget you are wearing them once your workout starts.
- Waistband stays put: The waistband lies flat against your midsection without rolling, digging in, or sliding down during movement. No constant pulling up between sets.
- Fully opaque: When you squat, bend, or stretch, the fabric stays completely opaque. No skin showing through, no visible underwear lines caused by the fabric stretching too thin.
- No excess fabric: No bunching at the knees, ankles, or crotch area. The fabric should lie smooth against your body at every point.
- Full range of motion: You can squat to full depth, lunge deeply, and do yoga poses without the fabric restricting your movement or feeling like it might tear.
Signs They Are Too Small
- The fabric becomes sheer or see-through when you squat or bend -- this is the single most common sign of too-small leggings
- The waistband creates a "muffin top" effect by digging into your skin
- Putting them on requires excessive struggling and wriggling
- You see visible skin through the fabric in normal lighting
- Red marks remain on your skin after wearing them
- You feel compressed in a restricting way rather than a supportive way
Signs They Are Too Big
- They slide down during movement and you constantly need to pull them up
- Excess fabric gathers at the crotch or behind the knees
- The waistband sits loosely and does not feel secure
- You can easily grab handfuls of fabric away from your body
- They feel like regular pants rather than a snug, body-hugging layer
General Women's Leggings Size Chart
While every brand has its own size chart, this general guide gives you a starting point. Always check the specific brand's chart before ordering.
| Size | US Size | Waist (inches) | Hips (inches) |
|---|---|---|---|
| XS | 0-2 | 24-26" | 33-35" |
| S | 4-6 | 26-28" | 35-37" |
| M | 8-10 | 28-30" | 37-40" |
| L | 12-14 | 30-33" | 40-43" |
| XL | 16-18 | 33-36" | 43-46" |
Important: This is a general reference only. Activewear sizing varies significantly between brands because of different fabric compositions, compression levels, and fit philosophies. A Medium in Lululemon may fit differently from a Medium in Gymshark, which may fit differently from a Medium in Avurer. Always check the specific size chart provided by the brand you are buying from.
What to Do When You Are Between Sizes
If your measurements put you between two sizes on a brand's chart, here is how to decide:
Size Down If:
- You want more compression and support for high-intensity training
- You prefer a tighter, more locked-in feel during workouts
- The leggings are made from a stretchy, forgiving fabric (most nylon-spandex blends stretch to accommodate)
- You tend to find that leggings loosen up after a few hours of wear
Size Up If:
- You prioritize comfort over compression
- The leggings are for everyday wear, lounging, or yoga rather than intense training
- You are closer to the upper limit of a size range
- The fabric is less stretchy (cotton blends, thicker materials)
- You are buying a compression or sculpting style that is designed to fit tighter than standard leggings
When in doubt, many experienced activewear shoppers follow this rule: size up for comfort, size down for performance. Your intended use should guide the decision.
How to Choose Leggings for Your Body Type
Beyond measurements, your body shape influences which styles and sizes work best for you:
Petite Women (Under 5'4")
Full-length leggings designed for average height often bunch at the ankles on shorter frames. Look for 7/8 length or cropped styles, which typically hit at the perfect spot for petite proportions. Brands that offer specific inseam lengths (like 25-inch options) are your best friend. The Avurer FlexFit Seamless Leggings are designed with versatile proportions that work well across different heights.
Tall Women (5'8" and Above)
Standard 25-inch inseams may leave you with cropped-looking leggings when you wanted full-length. Seek out brands that offer tall or long options with 28-31 inch inseams. High-waisted styles also help by adding coverage at the top, which creates a longer visual line.
Curvy Figures
High-waisted leggings with wide, supportive waistbands are your best bet. They provide tummy smoothing without digging in and stay in place better than low or mid-rise options during movement. Look for leggings with a higher spandex content (20-25%) for better stretch recovery -- this prevents the fabric from stretching out and sagging during the day. The Avurer LuxeLegs High-Waist Leggings feature a wide, supportive waistband specifically designed to stay flat and comfortable.
Athletic Builds
Muscular thighs and glutes from training can make standard sizing tricky -- your lower body may need a larger size while your waist fits a smaller one. In this case, prioritize the hip measurement and look for leggings with elastic, adjustable waistbands. Compression styles tend to work well because they conform to muscular definition rather than fighting it.
Straight / Slender Builds
Without significant curves, lower compression leggings can feel like they slide down. Look for styles with a secure, high-rise waistband that grips without relying on hip curves to stay up. Seamless styles often work well because they mold to the body smoothly.
Size Considerations by Activity
What you are doing in your leggings affects what size works best:
- Heavy weightlifting: Go for a snug, true-to-size fit with moderate compression. You want the fabric to support your muscles without restricting squat depth or deadlift range of motion. The leggings should not become sheer at the bottom of a deep squat.
- Running and HIIT: A slightly tighter fit prevents the fabric from shifting during high-impact movements. The waistband needs to be secure enough to stay put through sprinting, jumping, and rapid direction changes.
- Yoga and pilates: Prioritize stretch and comfort over compression. A slightly relaxed fit allows unrestricted movement through deep stretches and inversions. The waistband should be secure during downward dog and planks.
- Everyday wear and errands: Comfort first. Size up if between sizes. You are sitting, walking, and bending throughout the day -- a slightly looser fit prevents the waistband from digging in during prolonged sitting.
Why Your Leggings Might Not Fit Right (Even in the Right Size)
Sometimes the size is technically correct but the fit still feels off. Here are the most common reasons:
- Wrong fabric for your needs: A buttery-soft, low-compression fabric (like Lululemon Nulu) will feel completely different from a firm, high-compression fabric -- even in the same size. Make sure the fabric type matches your intended use.
- Waistband height mismatch: A high-rise legging on a short torso can feel like it reaches your ribs. A low-rise on a long torso may not stay up. Match the rise height to your proportions.
- Your body fluctuates: Water retention, monthly cycles, and even time of day can affect how leggings fit. Some women keep two sizes -- one for leaner days and one for bloated days. This is completely normal and smart.
- The leggings have stretched out: After multiple wears between washes, all leggings stretch slightly. If yours feel looser by end-of-day, this is normal stretch that resets after washing.
The At-Home Fit Test
Before wearing new leggings to the gym or cutting the tags, run through this quick test at home:
- The pull-on test: You should be able to pull the leggings on with moderate effort -- about 30-60 seconds. If it feels like wrestling into Spanx, size up. If they slide on with zero resistance, consider sizing down.
- The waistband test: Slide two fingers under the waistband at your natural waist. You should feel firm but comfortable resistance. If you cannot fit two fingers, they are too tight. If your fingers slide freely with space to spare, they are too loose.
- The squat test: Stand in front of a mirror under bright lighting. Squat as deep as you can. Check for any sheerness, especially along the glutes and inner thighs. If you can see skin or underwear, the size is too small or the fabric quality is not sufficient.
- The bend-over test: Bend forward as if touching your toes. Check that the waistband does not gap at the back and that the fabric stays opaque through the stretch.
- The movement test: Do a few lunges, high knees, and sit down and stand up several times. The leggings should stay in place without requiring adjustment. If you need to pull them up after every movement, size down or look for a style with a more secure waistband.
Frequently Asked Questions
What size leggings should I buy if I am between sizes?
If you are between sizes, your choice depends on how you plan to use them. For workouts that require compression and support (lifting, running, HIIT), go with the smaller size. For everyday wear, yoga, and comfort-focused activities, choose the larger size. Nylon-spandex blends are more forgiving of sizing down because they stretch to accommodate, while cotton blends have less give.
Should leggings be tight or loose?
Leggings should feel snug -- like a second skin -- without being restrictive. They should hug your thighs, calves, and glutes comfortably while allowing full range of motion. You should not feel squeezed, restricted, or like the fabric might become see-through. If they feel tight enough to leave red marks on your skin, they are too small. If they feel like regular pants with no snugness, they are too big.
Why do my leggings keep sliding down?
The most common causes are: the size is too large, the fabric lacks sufficient elastic recovery, or the waistband is not suited to your body shape. Try sizing down, switching to a high-waisted style with a wider waistband, or choosing a fabric with higher spandex content (18-25%). Some women find that drawstring waistbands provide extra security.
Do leggings stretch out over time?
Yes, all leggings stretch slightly with wear. This is normal -- the elastane and spandex fibers relax under tension and reset during washing. Higher-quality leggings with more spandex content recover better between wears. If your leggings feel noticeably looser after a few wears, washing them on cold and air drying usually restores the original fit. Chronic stretching out suggests the size is too small (the fabric is being over-stressed) or the quality is not sufficient.
Can I use my jeans size to buy leggings?
Your jeans size is a reasonable starting point but not a reliable guide. Leggings use stretch fabrics that fit differently from structured denim. Many women wear a different size in leggings than in jeans. The most accurate approach is to measure your waist and hips with a tape measure and compare those measurements to the brand's specific size chart.
Find Your Fit
The right pair of leggings in the right size is one of the most satisfying wardrobe purchases you can make. They support you through workouts, look great for everyday wear, and feel comfortable enough to forget you are wearing them. Getting there just requires knowing your measurements, understanding how different brands and fabrics fit, and running a quick at-home fit test before committing.
Take ten minutes to measure yourself, save those numbers, and use them every time you shop. That small investment of time eliminates the frustrating cycle of ordering, returning, and reordering that makes online activewear shopping feel so difficult.
Ready to find leggings that fit perfectly? Browse Avurer's full collection -- leggings, sports bras, tank tops, hoodies, joggers, and jackets designed for women who want activewear that fits right, feels right, and looks right from the first wear.
