How to Measure Your Glutes

One great way to monitor your booty progress is to begin measuring your glutes is a great way to track your progress and assess any changes in your body composition. Knowing how to accurately measure your glutes can help you stay on top of your fitness goals and motivate you as you work towards better results. 

how to measure glutes

If you’re putting in hours at the gym but not seeing the results you want, it doesn’t mean you’re not making progress! As you see your body every day, it can be more difficult to notice minor changes – but that doesn’t mean they aren’t there.

How to measure your glutes

So, how can you measure your glutes effectively to track your progress? Here’s a step-by-step guide:

  1. Start by measuring your hips at the widest point of your buttocks using a flexible tape measure. Make sure the tape is across both sides of your hips and that it’s taught, but not too tight. Write down the measurement in inches and record it somewhere you won’t forget.
  1. Now measure around your waist, just above your belly button. Wrap the tape around your waist and record your measurement in inches too.
  1. Finally, take a measure of how far down your buttocks are from their widest point to the top of your thigh using a ruler or other measuring device. Record this result in inches as well.

You now have the three measurements you need to accurately measure your glutes. To calculate it, simply take the measurement of your hips and subtract the measurement of your waist. This result is how wide your glutes are in inches. The third figure you took will tell you how far down they go from their widest point, which can also be useful information when tracking your progress over time.

Knowing how to measure your glutes properly can help you track how your body is changing and make it easier for you to achieve the results you want. It’s important to take accurate measurements, so be sure to double check that the tape measure isn’t too tight or loose when measuring around your waist and hips.

Once you have your glute measurements, use them as a reference point to track how far you’ve come and how much progress you’ve made. If your results don’t match up with how you feel, consider changing up your routine or taking on new exercises that target the area. Remember, even small changes can add up over time!

How often should I measure my glutes to track progress?

It’s important to take measurements regularly, in order to track your progress and make sure that all of the hard work you’re putting into your glutes is actually working!

We’d recommend that you measure yourself every 3-4 weeks, as this will give you an idea of how much your glutes have been changing over time. Taking measurements every 3-4 weeks will also help you identify any plateaus or lack of progress, so that you can switch up your routine and keep challenging yourself. Don’t measure more often than this – getting obsessive over numbers can be demotivating.

Monitor how your clothes fit – and look!

Another useful way of gauging how your glutes are changing is by how clothes fit. If you’re noticing that your trousers or jeans are fitting better, this could be a sign that your glute muscles have become larger and more toned over time. Similarly, if you notice that a pair of jeans or trousers doesn’t fit quite how it used to, this could mean that your glutes have decreased in size.

Monitoring how your clothes fit can be a great way of assessing how you’re progressing without having to take regular measurements. Clothes are usually made with an average body shape in mind, so if something is suddenly fitting differently it can be a sign that your body composition is changing.

Use the scale – but don’t rely on it

Using a to measure your glutes is another great way to track how they’re changing over time. The amount of fat in your body affects how much you weigh, so it’s important to take regular measurements so you can see how your weight is fluctuating.

Your glutes are made up of both fat and muscle, so if your weight is decreasing but your glutes are still staying the same size it could be a sign that you’re losing fat while maintaining or increasing your muscle mass. On the other hand, if your weight is going up and you don’t notice any significant changes in how your clothes fit, this could mean you’re gaining fat without increasing muscle.

Using the scale to measure how your body is changing can be a good way of gauging how effective your workouts are. If you’re consistently lifting weights, for example, and you notice that your weight is going down over time then this could mean that you’re building up muscle and losing fat.

However, it’s important to remember that the scale isn’t always the best indicator of how you’re doing. Your muscle and fat composition can be changing in different ways, so it can also be beneficial to use other methods of measuring such as taking glute measurements or how clothes fit over time. This can give you a more accurate picture of how your glutes are developing without relying too heavily on the scale.

Take glute progress photos

You won’t notice too many changes day to day, however, you should see a difference in body composition if you’re taking photos of your glutes over time.

Not seeing glutes results – what do I do?

Sometimes, it can be difficult to stay motivated when you don’t see results from your hard work. This is especially true when it comes to trying to grow and shape your glutes; the process of seeing improvements in how your bum looks can take time, dedication and consistency.

It’s important to keep a positive mindset during this time and remember that every workout counts. Try to find ways to stay motivated and committed, such as tracking and recording your progress over time and measuring your glutes no more than every 3-4 weeks.

Celebrate any successes along the way and acknowledge how far you’ve come since you started – this will give you the motivation you need to keep pushing yourself forward and putting in those sweat-fests at the gym.

And don’t forget to reward yourself with a treat when you reach key milestones, or take an extra day of rest to give yourself a break. Above all, there’s no one-size-fits-all when it comes to progress, and it’s important to find a method that works for you.


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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