5 Easy Steps to Measure Your Hips Accurately

Image of a person measuring their hips
$title$

If you are looking for a way to get your measurements and take your health into your own hands, measuring your hip is a great place to start. Whether you are trying to get a custom-tailored garment made, or wondering if you have put on a few pounds, this guide will teach you how to measure your hips like a professional. Measure your hips with our easy-to-follow instructions that include a step-by-step guide with pictures, so you can be sure you are doing it correctly. Before we get started, you need a soft measuring tape and a friend if possible.

To start measuring, put on a pair of fitted pants and stand up straight. Make sure your feet are together and your back is straight, and your weight is evenly distributed between both legs. Take the measuring tape and place it around your hips, at the widest point. Hold the tape parallel to the floor and make sure it is snug but not too tight. Read the number on the tape where it meets the starting point. And that’s it! You have now successfully measured your hips. If you want to double-check your measurement, you can have a friend measure your hips for you. Just make sure they are using the same technique as you are.

Now that you know how to measure your hips, you can use this information to buy clothes that fit well, track your weight loss or gain, or simply monitor your body composition. Measuring your hips is a simple and easy way to get a better idea of your body shape and size. As always, it is important to talk to your doctor before starting any new diet or exercise program.

Palpating the Greater Trochanter

The greater trochanter is a bony prominence located on the outer side of the hip. It can be palpated by placing the hand on the hip and feeling for the bony bump. The greater trochanter is a good landmark for determining the position of the hip joint.

Steps for Palpating the Greater Trochanter

1. Stand with your feet hip-width apart. Relax your hips and knees.

2. Place your hand on the outer side of your hip. Your hand should be positioned about halfway between your waist and your knee.

3. Feel for the bony bump. The greater trochanter is a large, bony prominence that should be easy to feel.

4. Once you have found the greater trochanter, use your fingers to trace the outline of the bone. This will help you to visualize the shape and position of the hip joint.

Locating the Anterior Superior Iliac Spine (ASIS)

The ASIS is a bony landmark located on the front of the hip bone, or ilium. It is the highest point of the ilium and is an important reference point for measuring the hip joint. To locate the ASIS, follow these steps:

1. Stand with your feet shoulder-width apart and your legs straight.

Relax your hips and let your arms hang at your sides.

2. Place your hands on your hips, with your thumbs pointing forward.

Gently push your hands against your hips until you feel a bony ridge under your fingers. This ridge is the iliac crest.

3. Follow the iliac crest laterally (outward) until you reach a point where the crest changes direction and curves downward.

This point is the ASIS.

ASIS
Location: Front of the hip bone (ilium)
Bony landmark: Highest point of the ilium
Palpation: Gentle pressure against the iliac crest will reveal the ASIS as a bony ridge

Measuring the Distance Between the Two Landmarks

To measure the distance between the two landmarks, you’ll need a measuring tape and a pen or pencil. Start by placing the measuring tape at the first landmark. Then, pull the tape taut and extend it to the second landmark. Once the tape is in place, use the pen or pencil to mark the measurement on the tape.

Here are some tips for measuring the distance between two landmarks:

Make sure that the measuring tape is taut before you make the measurement.
Use a pen or pencil to mark the measurement on the tape.
Be consistent with your measurements. If you’re measuring the distance between two landmarks multiple times, make sure that you always measure the same way.

The following table provides a summary of the steps involved in measuring the distance between two landmarks:

Step	Description
1	Place the measuring tape at the first landmark.
2	Pull the tape taut and extend it to the second landmark.
3	Use a pen or pencil to mark the measurement on the tape.

Identifying the Iliac Crest

The iliac crest is a prominent bony ridge located on the upper part of the pelvis. It is an important landmark for locating other anatomical structures in the hip region.

Stand with your feet hip-width apart and your arms at your sides.
Place your hands on your hips, with your thumbs resting on your waistline.
Move your thumbs upward until you reach the top of your hip bones.
The iliac crest is the bony ridge that runs from front to back at the top of your hip bones. It is used as a landmark for finding the anterior superior iliac spine (ASIS) and the posterior superior iliac spine (PSIS).

Additional Tips for Identifying the Iliac Crest

The iliac crest is usually more prominent in men than in women.
The iliac crest may be less prominent in people who are overweight or obese.
If you have difficulty finding the iliac crest, you can try using a tape measure to measure the distance from the ASIS to the PSIS. The iliac crest will be located halfway between these two points.

Palpating the Posterior Superior Iliac Spine (PSIS)

To palpate the PSIS, follow these steps:

Stand behind the person you are measuring.
Place your hands on the person’s hips, with your thumbs pointing forward and your fingers spread out.
Gently press your fingers into the person’s hip bones.
Move your fingers up and down the person’s hip bones until you feel a bony prominence at the top of the hip bone.
This prominence is the PSIS.

The PSIS is a palpable bony landmark that can be used to help measure the hip. The PSIS is located at the junction of the ilium, ischium, and sacrum bones. It is the highest point on the hip bone.

The PSIS can be used to measure the following hip measurements:

Measurement	How to measure
Hip width	Measure the distance between the PSISs on the left and right sides of the body.
Hip circumference	Measure the circumference of the hip at the level of the PSISs.
Hip height	Measure the distance from the PSIS to the ground.

Calculating the Distance Between the PSIS and the ASIS

To measure the distance between the PSIS and the ASIS, follow these steps:

Locate the PSIS and ASIS on the hip bone.
Place the tape measure on the PSIS and extend it to the ASIS.
Read the measurement on the tape.
Record the measurement in centimeters.

The distance between the PSIS and the ASIS is typically around 20-25 centimeters in adults. However, this measurement can vary depending on the individual’s body size and shape.

The following table provides average PSIS-ASIS distances for different age groups:

Age Group	Average PSIS-ASIS Distance (cm)
Newborns	5-7
Toddlers (1-3 years)	8-10
Preschoolers (4-5 years)	11-13
School-aged children (6-12 years)	14-16
Teenagers (13-18 years)	17-19
Adults (19+)	20-25

It is important to note that these are just average values and the actual measurement may vary from person to person.

Determining the Transverse Hip Width

The transverse hip width measures the width of the hips at the widest point, typically at the level of the greater trochanters. This measurement is useful for assessing posture, evaluating pelvic alignment, and determining clothing sizes.

To determine the transverse hip width, follow these steps:

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Place a measuring tape across your hips at the level of the greater trochanters, which are the bony protrusions on the outer sides of your hips.
Hold the tape measure snugly, but not too tightly.
Read and record the measurement to the nearest centimeter or inch.

Determining the Greater Trochanter Locations:

If you’re having difficulty locating the greater trochanters, try the following:

Method	Description
Palpation	Place your fingers on the outer side of your hip, approximately halfway between your waist and your knee. You should feel a bony prominence, which is the greater trochanter.
Visual Inspection	Stand in front of a mirror and look at your hips from the side. The greater trochanters will appear as small bulges on the outer sides of your hips.

Measuring the Distance Between the Medial and Lateral Femoral Condyles

Measuring the distance between the medial and lateral femoral condyles is a common measurement taken during a physical examination of the knee. This measurement can help to assess the alignment of the knee joint and to identify any abnormalities that may be present.

To measure the distance between the medial and lateral femoral condyles, follow these steps:

1. Position the patient supine with the knee extended and the foot relaxed.
2. Palpate the medial and lateral femoral condyles.
3. Place the index finger of one hand on the medial femoral condyle and the index finger of the other hand on the lateral femoral condyle.
4. Apply gentle pressure to both fingers and measure the distance between them using a ruler or measuring tape.

The normal distance between the medial and lateral femoral condyles is approximately 4 to 6 cm. A wider or narrower distance may indicate an abnormality, such as a varus or valgus deformity.

Table: Normal Range of Motion for the Knee

| Measurement | Range of Motion |
|—|—|
| Knee flexion | 0° to 120° |
| Knee extension | 0° to -10° |
| Knee valgus | 0° to 15° |
| Knee varus | 0° to -15° |

If you are experiencing any pain or discomfort in your knee, it is important to see a doctor to rule out any underlying medical conditions.

Assessing Hip Flexion

Hip flexion is a crucial movement for a wide range of activities, from walking and climbing to kicking and sitting down. Measuring hip flexion accurately is essential for assessing joint mobility and identifying any potential limitations.

9. Sit-and-Reach Test

The sit-and-reach test measures both hamstring and hip flexor flexibility. To perform the test:

Sit on the floor with your legs extended straight out in front of you.
Place a ruler or measuring tape along the floor, starting from the tip of your toes.
Slowly reach forward, keeping your legs straight, until you can’t reach any further.
Measure the distance between the tip of your toes and the mark on the measuring tape.

A shorter distance indicates tighter hip flexors. However, it’s important to note that this test also measures hamstring flexibility, so it’s not a purely isolated measure of hip flexion range of motion.

Score	Hip Flexor Flexibility
< 20 cm	Poor
20-35 cm	Fair
35-50 cm	Good
> 50 cm	Excellent

Measuring Hip Abduction and Adduction

To measure hip abduction, have the person lie on their side with their legs extended and their feet together. Then, use a goniometer to measure the angle between the person’s leg and the table.

To measure hip adduction, have the person lie on their back with their legs together and their feet flat on the table. Then, use a goniometer to measure the angle between the person’s legs.

Normal Values for Hip Abduction and Adduction

The normal range of motion for hip abduction is 45-60 degrees. The normal range of motion for hip adduction is 25-35 degrees.

Hip abduction and adduction are important movements that allow us to walk, run, and jump. By measuring hip abduction and adduction, we can assess a person’s range of motion and identify any potential problems.

There are a number of factors that can affect hip abduction and adduction, including:

Muscle strength

Joint flexibility

Bone structure

Neurological function

If you are experiencing pain or difficulty with hip abduction or adduction, it is important to see a doctor to rule out any underlying medical conditions.

How To Measure A Hip

Measuring the hip is a simple procedure that can be done with a few simple steps. First, find a comfortable position to lie down in, such as on your back or side. Next, place a tape measure around the widest part of your hip, just below the hip bone. Make sure the tape measure is snug but not too tight. Finally, read the measurement from the tape measure to determine the circumference of your hip.