Leggings Size Chart

Leggings sizes are based on waist and hip circumference measured from the body. Most leggings use S/M/L labels that map to a waist and hip range. Because leggings are designed to stretch to the body, the garment measurements before wearing are smaller than the body measurements they fit. A leggings waistband that measures 24 inches flat stretches to fit a body waist of 26–30 inches depending on the fabric’s stretch percentage. Both waist and hip measurements are required for accurate sizing because leggings that fit the waist but are too tight at the hip will roll down or create a tourniquet effect at the widest hip point.

TLDR: Women’s M leggings fit a waist of 28–31 inches and a hip of 38–41 inches. Compression leggings size one size up from relaxed fit at the same measurements because compression fabric is designed to be worn tighter. Full-length inseam runs 25–28 inches at size M. Capri inseam runs 18–21 inches. Sublimation on leggings requires minimum 92% polyester content.

For branded leggings programs, fabric content determines the decoration method. All-over dye sublimation is the standard for performance leggings and produces the most durable, vibrant result on polyester-dominant fabrics. Screen printing on leggings is not viable because the high stretch distorts and cracks any standard ink deposit. The fabric specification and decoration method must be decided together before the production brief is finalized.

Key Takeaways

Both waist and hip measurements are required: Sizing to waist alone and ignoring hip produces leggings that fit at the waistband but pull across the seat or ride up at the crotch during movement. Always check both measurements against the size chart before ordering.
Compression leggings size up one from relaxed fit: A woman whose body measurements place her in a relaxed-fit M should order a compression L. Compression fabric is designed to apply pressure to the body at the labeled size, not to fit comfortably at the labeled size.
Rise determines where the waistband sits: High-rise leggings sit above the navel (typically 9–11 inches front rise). Mid-rise sits at the navel (7–9 inches). Low-rise sits below the navel (5–7 inches). Two leggings with identical waist and hip measurements but different rises will fit completely differently on the body.
Sublimation requires 92%+ polyester: All-over printed leggings require a minimum of 92% polyester content for sublimation dye to bond and hold color through wash cycles. Leggings with higher spandex content than 8% can still be sublimated but show reduced color vibrancy.
One-size leggings fit a specific range, not everyone: One-size-fits-most leggings typically fit bodies from size XS through L with waist 24–34 inches and hip 34–44 inches. Bodies outside this range require standard sized leggings.

How to Measure for Leggings

All measurements are taken from the body, not from existing leggings. Measure over bare skin or light underwear only, standing straight with arms relaxed at the sides.

Measurement	How to Measure	Notes for Leggings
Waist	Measure around the narrowest point of the torso, approximately 1 inch above the navel. Keep tape horizontal and snug.	Primary sizing input. For high-rise leggings, also note the measurement 2–3 inches above the natural waist where the waistband will actually sit.
Hip	Measure around the fullest part of the hips and seat, approximately 7–9 inches below the natural waist.	Critical for leggings fit. If hip falls at the upper end of a size range, size up even if waist fits the smaller size.
Inseam	Measure from the crotch seam down the inner leg to the desired hem point. For full-length: to the ankle. For capri: to mid-calf. For bike short: to lower thigh.	Leggings inseam is fixed per style. Confirm the style’s inseam matches your desired leg length before ordering.
Thigh Circumference	Measure around the fullest part of the thigh, approximately 1 inch below the crotch seam.	Required for compression leggings. The compression level at the thigh must be verified separately from waist and hip fit.
Front Rise	Measure from the top of the waistband to the crotch seam along the front center. Easier to measure on a garment than on the body.	Determines where the waistband sits. High-rise: 9–11 in. Mid-rise: 7–9 in. Low-rise: 5–7 in.

Women’s Leggings Size Chart

Women’s leggings sizes are based on body waist and hip measurements. The size chart below reflects standard relaxed-fit and mid-rise leggings. Compression leggings and high-rise styles use the same chart but require one size up for correct compression fit and may have front rise measurements 1–2 inches higher than shown.

Size	Waist (in)	Waist (cm)	Hip (in)	Hip (cm)	US Pant Size
XXS	23–25 in	58–63.5 cm	33–35 in	84–89 cm	00–0
XS	25–27 in	63.5–68.5 cm	35–37 in	89–94 cm	0–2
S	26–28 in	66–71 cm	36–38 in	91.5–96.5 cm	4–6
M	28–31 in	71–78.5 cm	38–41 in	96.5–104 cm	8–10
L	31–34 in	78.5–86.5 cm	41–44 in	104–112 cm	12–14
XL	34–37 in	86.5–94 cm	44–47 in	112–119.5 cm	16–18
2XL	37–40 in	94–101.5 cm	47–50 in	119.5–127 cm	20–22
3XL	40–44 in	101.5–112 cm	50–53 in	127–134.5 cm	24–26

Leggings Length by Style

Leggings length is defined by inseam from the crotch seam to the hem. Unlike shorts, where inseam can vary within the same style, leggings inseam is fixed per style. Full-length leggings from one manufacturer cannot be ordered at a shorter inseam. The correct inseam must match the wearer’s leg length at the target hem point.

Style	Inseam at Size M (in)	Hem Position	Primary Use	Notes
Full-length	25–28 in	Ankle to top of foot	Yoga, running, everyday	Most common style; ankle-length coverage
7/8 length	23–25 in	Above the ankle bone	Running, training, athleisure	Preferred for running to prevent ankle drag
Capri (3/4 length)	18–21 in	Mid to lower calf	Yoga, warm weather training	Shorter wearers may find capri functions as full-length
Knee-length	14–16 in	At or just below the knee	Cycling, CrossFit, layering	Not widely available; often labeled as long bike shorts
Bike short (mid-thigh)	8–11 in	Mid to lower thigh	Cycling, gym, layering under shorts	Anti-chafe construction; often with padding for cycling

Women’s Leggings Size Chart with Inseam and Rise

The table below covers garment dimensions for standard full-length leggings at mid-rise. Front rise is measured on the garment from the top of the waistband to the crotch seam along the front center panel. Inseam is measured from the crotch seam to the hem on the inside leg.

Size	Waist (in)	Hip (in)	Front Rise (in)	Full-Length Inseam (in)	Thigh (in)
XS	25–27 in	35–37 in	8–8.5 in	25–26 in	19–21 in
S	26–28 in	36–38 in	8.5–9 in	25.5–26.5 in	20–22 in
M	28–31 in	38–41 in	9–9.5 in	26–27 in	21–23 in
L	31–34 in	41–44 in	9.5–10 in	26.5–27.5 in	22–24 in
XL	34–37 in	44–47 in	10–10.5 in	27–28 in	23–25 in
2XL	37–40 in	47–50 in	10.5–11 in	27.5–28.5 in	24–26 in
3XL	40–44 in	50–53 in	11–11.5 in	28–29 in	25–27 in

Men’s Leggings and Compression Tights Size Chart

Men’s leggings and compression tights size by waist and hip. Men’s leggings are cut with a wider hip-to-waist ratio than women’s and without the waist suppression typical of women’s styles. The front rise on men’s leggings is generally 1–2 inches shorter than women’s at the same waist size because male torso proportions have a shorter crotch-to-waist distance.

Size	Waist (in)	Waist (cm)	Hip (in)	Thigh (in)	Full-Length Inseam (in)
XS	27–29 in	68.5–73.5 cm	33–35 in	20–22 in	27–28 in
S	29–31 in	73.5–78.5 cm	35–37 in	21–23 in	28–29 in
M	31–34 in	78.5–86.5 cm	37–40 in	22–24 in	29–30 in
L	34–37 in	86.5–94 cm	40–43 in	23–25 in	30–31 in
XL	37–40 in	94–101.5 cm	43–46 in	24–26 in	31–32 in
2XL	40–43 in	101.5–109 cm	46–49 in	25–27 in	32–33 in

Youth and Kids Leggings Size Chart

Youth leggings size by age group and waist measurement. Children’s leggings are cut with a higher waist-to-hip ratio than adult styles because children have proportionally narrower hips relative to waist. Full-length inseam on youth leggings increases significantly between age groups as leg length grows rapidly between ages 4 and 14.

Youth Size	Age Range	Waist (in)	Hip (in)	Full-Length Inseam (in)	Capri Inseam (in)
YXS / 4–5	4–5 yr	19–21 in	20–22 in	15–17 in	10–12 in
YS / 6–8	5–8 yr	20–22 in	22–24 in	17–19 in	12–14 in
YM / 10–12	9–12 yr	22–24 in	24–27 in	19–22 in	14–16 in
YL / 14–16	12–14 yr	24–26 in	27–30 in	22–24 in	16–18 in
YXL / 18–20	14–16 yr	26–28 in	30–33 in	24–26 in	18–20 in

Compression Leggings Sizing

Compression leggings apply graduated pressure to the legs to support muscle activity, improve circulation, and reduce fatigue. They are sized differently from relaxed leggings because the intended fit is deliberately tighter than comfortable relaxed wear. The compression level is rated in mmHg (millimeters of mercury), meaning the pressure the legging applies to the leg at the ankle, which is highest at the ankle and decreases toward the hip.

Compression level guide

Compression leggings for athletic use typically run at 15–20 mmHg. Medical-grade compression runs at 20–30 mmHg and requires a prescription in some contexts. Fashion compression leggings without a mmHg rating provide compressive feel without certified pressure levels and are not suitable for therapeutic use. For branded athletic compression leggings programs, specify the compression level in mmHg in the production brief to ensure the finished garment meets the program’s performance claims.

Compression leggings sizing vs. relaxed leggings sizing

For compression leggings, size based on the chart below rather than the relaxed leggings chart. The compression chart sizes one full size larger than a relaxed leggings chart at the same labeled size, because the garment is designed to be worn tighter.

Compression Size	Body Waist (in)	Body Hip (in)	Body Thigh (in)	Relaxed Leggings Equivalent	Compression Level (typical)
XS	24–26 in	34–36 in	18–20 in	XXS	15–20 mmHg
S	25–28 in	35–38 in	19–21 in	XS–S	15–20 mmHg
M	27–31 in	38–41 in	20–22 in	S–M	15–20 mmHg
L	30–34 in	41–44 in	21–23 in	M–L	15–20 mmHg
XL	33–37 in	44–47 in	22–24 in	L–XL	15–20 mmHg

Leggings Fabric and Decoration Specifications

Leggings fabric determines both the garment’s performance and the available decoration methods. The three most common leggings fabric constructions are polyester-spandex blends, nylon-spandex blends, and cotton-spandex blends. Each has different stretch recovery, moisture-wicking performance, and print compatibility.

Fabric Blend	Typical Content	Sublimation	Heat Transfer	Screen Print	Best For
Polyester-Spandex	80–92% polyester / 8–20% spandex	Yes (92%+ poly required for full vibrancy)	Yes	No: stretch cracks ink	All-over print, performance, sportswear
Nylon-Spandex	75–87% nylon / 13–25% spandex	No: nylon does not accept sublimation dye	Yes	No	Premium feel, yoga, soft-hand performance
Cotton-Spandex	90–95% cotton / 5–10% spandex	No	Yes	No: stretch distorts and cracks	Casual, fashion, loungewear leggings

Why screen printing does not work on leggings

Standard plastisol screen printing creates a rigid ink layer that cannot stretch without cracking. Leggings fabric stretches 50–100% of its relaxed width during wear and washing. Even stretchable plastisol formulations designed for athletic wear cannot accommodate the full stretch range of leggings fabric without cracking at the stretch perimeter after 5–10 wash cycles. The correct decoration method for branded leggings is dye sublimation on polyester-spandex fabric, which embeds the dye into the fiber structure and stretches with the fabric without any surface layer to crack.

Sublimation on polyester-spandex leggings

Dye sublimation on polyester-spandex leggings is the production standard for all-over printed branded leggings. The process prints the design on transfer paper, then applies heat and pressure to convert the ink into gas that bonds with the polyester fiber. Because the dye is inside the fiber rather than on the surface, it stretches with the fabric and does not peel, crack, or fade under normal wash conditions for the garment’s expected lifespan.

The minimum polyester content for viable sublimation is 92%. At this ratio, the sublimation dye achieves full color saturation. Below 92% polyester, the dye bonds to fewer fiber sites per unit area and the colors appear washed out or muted compared to the intended artwork. Spandex content above 12% also reduces sublimation vibrancy because spandex fibers cannot accept the sublimation dye, leaving the spandex-fiber areas of the yarn as undyed white channels that dilute the visible color.

Custom Leggings Manufacturing and Size Charts at MFG Merch

MFG Merch manufactures custom leggings for fitness brands, sports teams, and corporate apparel programs. Available options include women’s, men’s, youth, and plus-size leggings with sublimation, heat transfer, and performance fabric applications.

Legging measurements, fabric blends, waist specifications, and inseam lengths vary between manufacturers and production runs. While the measurements in this guide provide a reliable sizing reference, final specifications should always be confirmed before artwork approval and production.

Ready to build your leggings program? Start your custom activewear order and the MFG Merch team will confirm sizing, fabric specifications, decoration methods, and production requirements before manufacturing begins.

FAQ

How do I find my leggings size?

Measure your waist circumference at the narrowest point and your hip circumference at the fullest point. Match both measurements to the leggings size chart. If one measurement places you in a different size than the other, size to the larger dimension. For compression leggings, size up one from the size that matches your measurements on a relaxed leggings chart. For full-length leggings, also confirm that the inseam of the style matches your leg length: standard full-length inseam at size M is 25–27 inches, which reaches the ankle on bodies with an inseam of approximately 27–29 inches.

What is the difference between capri and full-length leggings sizing?

Capri and full-length leggings use the same waist and hip sizing. The difference is inseam length only. Full-length leggings at size M have an inseam of approximately 25–27 inches and end at the ankle. Capri leggings at size M have an inseam of approximately 18–21 inches and end at mid to lower calf. The waist and hip measurements are the same across both styles from the same manufacturer at the same label. Shorter wearers may find that a full-length inseam of 25 inches functions as a capri length on their body. Always check the inseam against your body inseam measurement before ordering.

Why can’t leggings be screen printed?

Standard screen printing applies a rigid ink layer to the fabric surface. Leggings fabric stretches 50–100% of its relaxed width during normal wear and washing. A rigid ink layer cracks at the stretch perimeter within 5–10 wash cycles, regardless of whether the ink is standard plastisol or a stretch formulation. Dye sublimation on polyester-spandex fabric is the correct decoration method because the dye bonds inside the fiber rather than sitting on the surface, stretching with the fabric without any surface layer to crack or peel.

What polyester content do leggings need for sublimation printing?

Leggings require a minimum of 92% polyester content for full-vibrancy dye sublimation. At 92% polyester, the sublimation dye bonds to sufficient fiber sites per unit area to achieve the intended color saturation. Below 92%, colors appear muted or washed out because the non-polyester fibers (spandex, nylon, cotton) cannot accept sublimation dye and appear as undyed white channels that dilute the visible color. The most common fabric for sublimated leggings is 88–92% polyester / 8–12% spandex, which balances sublimation print quality with the compression and recovery performance of the spandex component.

Do leggings come in tall or petite sizes?

Some leggings brands offer tall and petite inseam options at the same waist and hip size. Tall leggings add 2–3 inches of inseam beyond the standard full-length measurement. Petite leggings reduce the inseam by 2–3 inches. In production, tall and petite are treated as separate patterns with the same waist and hip but different inseam lengths. Availability varies significantly between manufacturers. For branded leggings programs, confirm whether tall and petite inseam options are available in the specific blank before committing to that blank for the full program.

Ellie

Ellie is a content specialist focused on product and branding strategy, with over 5 years of experience in brand consulting and 3 years in apparel and promotional product manufacturing. Her writing offers deep, practical insights that help readers gain a clearer understanding of product development and build brands that stand out with purpose and authenticity.