High waisted compression leggings are a fitness wardrobe staple—but getting the right size is essential for both performance and comfort. Too tight, and they’ll feel restrictive; too loose, and you’ll lose the benefits of compression. With sizing varying across brands, shopping can feel confusing. This ultimate guide will help you find your perfect fit so you can confidently move, stretch, and sweat without distractions.
Why Sizing Matters for Compression Leggings
Compression leggings are designed to apply gentle pressure to your muscles, which helps with circulation, muscle recovery, and support. When they fit properly, they:
- Enhance performance
- Stay in place during workouts
- Provide a flattering, sculpted silhouette
- Improve posture and core engagement
However, if they’re too tight, they can restrict movement or dig into your skin. If they’re too loose, they won’t offer the intended support.
Step 1: Know Your Measurements
To find the perfect size, start by taking accurate body measurements. Use a soft measuring tape and take the following:
- Waist: Measure around the narrowest part of your waist, just above your belly button.
- Hips: Measure around the widest part of your hips and butt.
- Inseam: Measure from the top of your inner thigh down to your ankle.
Write these down and compare them to the brand’s size chart (every brand is different!).
Step 2: Use the Brand’s Size Chart
Never assume your size is the same across all brands. Always check the brand’s specific size guide. Some brands run smaller or larger than average, and compression leggings often have less give than regular leggings.
Common Sizing Labels:
- XS to XL (or up to 3X+ for inclusive brands)
- Numerical sizes (e.g., 2, 4, 6, 8…)
- Tall, Petite, and Plus options
Look for charts that break down sizes by waist and hip measurements in inches or centimeters.
Step 3: Understand Compression Levels
Not all compression leggings are created equal. Brands may offer light, medium, or high compression options. The higher the compression, the more snug the fit.
- Light compression: Good for lounging or low-impact workouts
- Medium compression: Ideal for daily workouts, walking, or yoga
- High compression: Best for high-intensity training, running, or performance wear
For high compression, it’s especially important not to size down, as this could restrict blood flow or mobility.
Step 4: Read Fit Notes and Reviews
Shoppers often leave detailed reviews about how a product fits. Look for comments on:
- Whether the leggings run large or small
- The stretch and softness of the fabric
- Waistband comfort (rolling down vs. staying put)
- Fit around thighs, calves, and glutes
Pro tip: Look for reviews from people with similar body types to yours.
Step 5: Try Them On—Here’s What to Look For
When trying on your leggings, do a few basic movements:
- Squat test: Waistband should stay put without rolling
- Stretch test: Fabric should flex with you, not pinch or sag
- Comfort test: You should feel supported but still be able to breathe deeply and move freely
If the waistband cuts in or the fabric feels overly tight at the hips or thighs, you may need to size up. If the leggings slide down or feel loose in key areas, you may need to size down.
Step 6: Don’t Be Afraid to Exchange
Finding the perfect size may take one or two tries—especially when ordering online. Choose brands with flexible return policies and don’t hesitate to exchange for the best fit. A well-fitting pair of compression leggings will last longer, feel better, and work harder for your body.
Bonus Tips for Special Sizing Needs
For Tall Women:
- Look for leggings labeled “Tall” or check inseam measurements over 28–30 inches.
- Opt for high-rise waistbands to balance longer torsos.
For Petite Women:
- Try “Petite” sizes for shorter inseams and more proportioned waist-to-hip ratios.
- Cropped or 7/8-length leggings often work well.
For Curvy or Plus-Size Figures:
- Choose brands that offer inclusive sizing and high-stretch compression fabric.
- Look for leggings with a wider waistband and contoured seams for better shaping and support.
Final Thoughts
Getting the right size in high waisted compression leggings isn’t just about numbers—it’s about how you feel in them. Comfort, support, and confidence are the goals. With accurate measurements, attention to fabric and compression level, and a little trial and error, you’ll find your perfect pair that moves with you—whether you’re powering through a workout or running errands in style.
