How to Choose Leggings: A Plain-English Guide
To choose leggings, decide three things in this order: what you will do in them (low-impact, lifting, running, or all-day wear), how much compression and coverage you want, and which rise and length fit your body. Everything else, including pockets, color and brand, is a tiebreaker.
A soft, buttery legging is great for yoga and travel but gives less hold for heavy lifting. A firmer, thicker legging holds in place and is more likely to stay opaque when you squat, but it feels less like a second skin. Neither is better; they do different jobs.
This guide walks through rise, inseam, fabric, compression, squat-proof coverage and pockets. We have not tested these products ourselves; the advice below comes from brand specs and what owners and reviewers commonly report. If you would rather skip the reading, the leggings finder quiz matches you to a shortlist in about a minute.
On this page
Start with the activity
Pick the main use and let it set the rest.
- Yoga, Pilates, lounging, travel: soft, stretchy, light compression. Comfort matters more than hold.
- Lifting and HIIT: firmer compression, a waistband that stays put, and coverage you trust when you squat.
- Running and walking: a secure waistband, flat seams, and often a pocket for a phone or key.
- Everyday wear: whatever you find comfortable sitting, standing and walking. Pockets and opacity usually matter most.
Most people buy one legging for several jobs. If that is you, lean toward the harder job. A legging that holds up for lifting will usually be fine for yoga; the reverse is less reliable.
Rise: where the waistband sits
Rise is the distance from the crotch seam to the top of the waistband. Brands use "mid", "high" and "ultra-high" loosely, so check the measured rise in inches when the product page gives it.
- Mid rise sits below the navel. It tends to suit people who dislike pressure on the stomach, and it can slip lower when you bend.
- High rise sits at or just above the navel. This is the most common choice and the safest default.
- Ultra-high rise reaches well above the navel and often has a wide waistband. It can feel secure and smoothing, and some people find it too tall when sitting.
If you have a short torso, an ultra-high rise may feel like it reaches your ribs. If you have a long torso, a mid rise may feel low. Try your usual size and check reviews from people with a similar build.
Inseam: matching length to your height
Inseam is measured from the crotch seam to the hem. The aim is a hem that lands where you want it: at the ankle bone for full length, or a few inches above for a 7/8 cut. A common rule of thumb is that a 25 to 28 inch inseam suits shorter and average heights, and 29 to 31 inches suits taller people, but your own leg proportions matter more than height alone.
We cover this in detail in our legging inseam guide. In short: if a brand offers petite, regular and tall lengths, such as Athleta's Elation (petite 25, regular 27, tall 30 per the brand), it is usually worth choosing the length over taking the standard one and hemming.
Fabric: what the feel tells you
The fabric blend and knit decide how a legging feels, how much it hugs, and how it wears. These are the common types you will see described.
- Buttery or brushed (often nylon with elastane): very soft, minimal compression. Think of the Lululemon Align, which the brand lists as 80% nylon and 20% elastane. Owners commonly report that this style can pill or snag with friction and that lighter colors may show through when stretched.
- Smooth, slightly firm: a bit more structure with a sleek finish, common in training leggings.
- Compressive: dense knit, firm hold, often marketed for lifting. The Girlfriend Collective Compressive is a typical example, and its brand says it is squat-proof.
- Matte, peach-like: a dry, soft surface that does not look shiny. Vuori's Daily Legging is described this way.
- Fleece-lined: warm and bulky; good for cold-weather walks, not for hot studios.
Fiber content gives clues. More elastane generally means more stretch and snap-back. Polyester blends often feel drier and less silky than nylon blends. These are generalities, not guarantees, so read recent reviews on the specific colorway.
Compression: how much hold do you want?
Compression is how firmly a legging holds your body. Our product data rates it from 1 (very light) to 5 (very firm). Light compression feels gentle and forgiving. High compression feels supportive and smoothing, but it can feel restrictive, and some people find it uncomfortable for long wear.
- 1 to 2: lounge and low-impact, such as the Align.
- 3: a good all-rounder for gym, errands and walking.
- 4 to 5: lifting and HIIT, or anyone who likes a firm, held-in feel. The Alo Airlift Strength sits at the top of our scale and owners describe it as very snug.
Compression is not a medical or recovery claim here; it is simply about feel and stay-put hold.
Squat-proof: what to look for
"Squat-proof" means the fabric should stay opaque when stretched over your hips and thighs in a deep bend. There is no standard test, so it is a brand claim or a reviewer judgment. Most brands stay silent about it. Of the leggings in our dataset, only a few state it outright, such as the Gymshark Lift Seamless and the Girlfriend Collective Compressive.
Dark colors are generally more forgiving than light ones, and Gymshark itself warns that a few light shades can turn sheer when stretched. Read our guide to testing squat-proof leggings at home before you commit, and see the best squat-proof leggings for shortlisted options.
Pockets: be specific about what you want
Pocket claims vary a lot. Ask what you need to carry.
- Waistband pocket: fits a card or key. Common on Lululemon and Athleta styles.
- Side drop-in pockets: hold a phone on many styles, though owners sometimes say a large phone sits awkwardly.
- Multiple pockets: the Align with pockets has side and back drop-ins, at a higher list price (about $128).
If you run with a phone, check owner reviews for bounce. If a legging has no pockets at all, that is not a flaw, just a trade-off for a smoother look.
Price and value
Leggings run from roughly $30 to $140 at list price. A budget pick like the CRZ Yoga Butterluxe (about $32) can feel very soft, though reviewers often mention thinner fabric and less durability. Premium brands cost more, and durability reputations are mixed even there. Browse every option on the comparison table below, and our Lululemon dupes list covers cheaper looks.
Full prices from each brand’s site, checked October 2026; sale prices change daily. Scores are our editorial ratings. Click a column to sort.
Fit and return window matter
Because fit is personal, return policy is part of the decision. Vuori lists 120 days, Alo and Lululemon 30 days. See our activewear return policies guide before ordering several sizes.
A quick decision path
- Pick your main activity.
- Choose compression to match: low for yoga, high for lifting.
- Pick a rise you can wear sitting down.
- Match the inseam to your height and where you want the hem.
- Choose a dark color first if coverage worries you.
- Add pockets only if you will use them.
For a ready-made shortlist, browse our best leggings or take the finder quiz.
Frequently asked questions
What should I look for when buying leggings?
Start with your activity, then match compression, rise and length. Soft, low-compression fabric suits yoga and lounging, while firmer, thicker knits suit lifting and running. Check the inseam against your height, look for squat-proof claims if coverage matters, and add pockets only if you will actually use them.
What rise of leggings is best?
High rise is the most common default because it stays put and covers the stomach for many people. Mid rise suits those who dislike pressure at the waist, and ultra-high rise gives extra security but can feel tall on a short torso. Try your usual size and read reviews from people with a similar build.
How do I know if leggings will be squat-proof?
There is no standard test, so use a brand's explicit claim as a starting point, choose a dense and thicker knit, and prefer darker colors. Then do the stretch test at home before cutting tags. Our guide on testing squat-proof leggings walks through it step by step.
Is higher compression better in leggings?
Not necessarily. Higher compression feels firmer and holds in place, which many people like for lifting or HIIT, but it can feel restrictive for yoga or all-day wear. Lighter compression is more comfortable for low-impact use. Pick the level that matches how you will use them.
How much should I spend on leggings?
It depends on what you want. Prices range from about $30 for budget options to roughly $140 for premium ones. Higher price does not guarantee better durability, so read recent reviews and use generous return windows to test fit before committing.
