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What is Hip Circumference?

Hip circumference is the measurement around the widest part of your hips and buttocks, serving as a key indicator of body fat distribution and health risks. When combined with waist measurements, it provides valuable insights into metabolic health, cardiovascular disease risk, and overall body composition.

Understanding Hip Circumference as a Health Metric

Hip circumference is taken at the widest portion of the hips and buttocks, usually at the point of maximum extension. While often associated with clothing sizes, in a clinical context it helps assess fat distribution, track body composition changes, and estimate disease risk. This measurement is most useful when paired with waist circumference to calculate the waist-to-hip ratio (WHR), a proven predictor of cardiometabolic health risks.

How to Measure Hip Circumference Correctly

  1. Stand upright with feet together and arms relaxed at your sides.
  2. Remove or adjust clothing to avoid interference.
  3. Locate the widest part of the hips/buttocks.
  4. Wrap a flexible, non-stretchable tape measure horizontally around this point.
  5. Ensure the tape is parallel to the floor, snug but not compressing soft tissue.
  6. Take the measurement at the end of a normal breath.
  7. Record to the nearest 0.1 cm or 0.5 inch.

Measure at the same time of day for consistency, preferably in the morning before eating. Multiple measurements and averaging can help improve accuracy.

Normal Ranges and What They Mean

For adult women:

  • Below 36 in (91 cm): Lower range
  • 36โ€“42 in (91โ€“107 cm): Average range
  • Above 42 in (107 cm): Higher range

For adult men:

  • Below 36 in (91 cm): Lower range
  • 36โ€“40 in (91โ€“102 cm): Average range
  • Above 40 in (102 cm): Higher range

Absolute hip circumference is less important than WHR. Healthy WHR is < 0.85 for women and < 0.90 for men. Higher WHR values indicate greater abdominal fat, which is linked to increased cardiometabolic risk.

Health Implications of Hip Circumference

Research shows that higher hip circumference relative to waist circumference (a โ€œpear-shapedโ€ distribution) can be protective against metabolic diseases. This is because:

  • Gluteofemoral fat acts as a safe storage site for excess fatty acids.
  • It releases beneficial adipokines that improve insulin sensitivity and lower inflammation.
  • It is metabolically less harmful than visceral abdominal fat.

People with greater lower-body fat relative to abdominal fat often have better lipid profiles (higher HDL, lower triglycerides) and improved glucose metabolism.

Optimizing Your Body Composition

  • Perform regular lower-body resistance training to maintain muscle mass.
  • Incorporate aerobic and high-intensity interval training for metabolic health.
  • Consume adequate protein (0.8โ€“1.2 g/kg body weight) to preserve lean mass.
  • Focus on a nutrient-rich, whole-food diet high in fiber.
  • Manage stress and get 7โ€“9 hours of quality sleep nightly.
  • Stay hydrated to support metabolic and circulatory function.

Integrating with Other Health Metrics

Hip circumference is one piece of a broader health assessment. Paired with waist circumference, biomarker testing (e.g., ApoB, HDL, triglycerides, HbA1c), and lifestyle evaluation, it can help form a complete picture of metabolic and cardiovascular health. Tracking changes over time allows for proactive adjustments to nutrition, activity, and other health strategies.

DISCLAIMER: IF YOU ARE CONCERNED ABOUT YOUR HIP MEASUREMENTS OR RELATED HEALTH RISKS, PLEASE CONSULT WITH YOUR PHYSICIAN.