How to choose the right hula hoop size (and why size matters more than you think)
Choosing the right hula hoop size is one of the biggest factors in whether hooping feels easy or frustrating. A hoop that’s too small will move too fast, while a larger hoop gives your body time to learn, adjust, and stay in rhythm.
If you’ve ever thought “I just don’t have a body that can hoop”, there’s a good chance that you just had a hoop that wasn’t right for your body.
Size is just one piece of the hoop buying puzzle and if you’re starting from scratch and want the full overview our beginner’s guide to choosing a hula hoop covers everything in one place. Otherwise, let’s get into the sizing nitty gritty.
Why hoop size changes everything
Physics has a bunch to do with it. A larger hoop takes longer to complete one full rotation. That slower spin gives you more time to feel where the hoop is, respond to it, and keep it going. A smaller hoop spins faster and for someone learning to hoop, faster doesn’t mean easier. It means less time to react and a lot more dropped hoops.
This is why the little plastic hoop from the discount shop doesn’t work for most adults. It was made for a child’s body. Yours is bigger, and your hoop should be too.
Once you’re hooping consistently and want to explore off body tricks and technical flow, you’ll naturally gravitate towards a smaller and lighter hoop. By the time you’re reaching for that one, you have developed some muscle memory and built the skills to manage a smaller hoop.
The quick guide to hula hoop sizing
Stand the hoop upright on the floor next to you. The top edge should land somewhere between your belly button and your chest. That’s your starting zone.
Where exactly in that range depends on your build and what you want to do with the hoop. Taller or bigger framed, you’ll want to go more towards the chest. Shorter or more slightly built, the belly button is probably your sweet spot.
If you’re not sure, then size up. A hoop that’s slightly too big is going to be more forgiving than one that’s slightly too small.
Hula hoop size by height: Quick reference
| Who’s Hooping | Recommended Diameter |
|---|---|
| 1 – 2 Year Olds | 50cm (mini hoop) |
| 2 – 5 Year Olds | 60cm (mini hoop) |
| Little Kids (up to 6 years) | 80cm |
| Bigger Kids / Intermediate Hoopers | 90cm |
| Adult Beginners | 100cm |
| Tall Adults / Bigger Builds | 110cm |
Sizing for kids
Kids sizing follows the same basic principle, hoop diameter relative to body size, but because children grow quickly and often learn faster than adults (thanks to their ability to not get stuck in overthinking, and stay firmly planted in the just doing it vibes) there’s a bit more flexibility here.
Around 80cm suits most children up to about six years old. It’s light, easy to carry, and sized right for a smaller torso.
90cm is a good fit for older kids and those who’ve already got some hooping under their belt. If a child is on the taller side or already comfortable with the basics, the 90cm gives them more to work with as they develop.
One thing worth noting, kids who move into intermediate hooping start asking for something lighter and more responsive, which usually means looking at material rather than size alone. We cover that in our guide to hoop materials.
Sizing for adult beginners
Most adults starting out do best with a 100cm hoop. It’s the size that consistently gets people from “I can’t hoop” to “okay I can actually do this” in the shortest amount of time.
If you’re taller than average (roughly 170cm and above) or have a larger build start with 110cm. The extra diameter means a slower rotation, more feedback through your body, and a much more forgiving learning curve.
A lot of people resist going bigger because it feels counterintuitive. Surely a smaller hoop is easier to control? In most movement practices, yes. In hooping, nope. The hoop does some of the work for you when it has enough size and momentum behind it.
When you’re ready to size down
Sizing down is a natural part of the hooping journey, not something you need to plan for right now. As your technique develops and you start exploring moves beyond waist hooping, like off body tricks, hand hooping, and isolations, you’ll find a larger hoop starts to feel more cumbersome than helpful.
That’s the signal to add a smaller hoop to your collection. You probably won’t retire the big one entirely, most hoopers keep both around for different styles of movement.
“One size fits all” claims
If you see a hoop marketed as suitable for everyone regardless of height or built, treat it with some scepticism. Sizing genuinely matters and a hoop that’s right for a 160cm person isn’t right for a 185cm person. The good news is that getting it right isn’t complicated once you’ve read this article.
If you’re still not sure which hoops is the right one for you, our full hoop buying guide walks through every decision from size to style (including what to avoid) all in one place.
Ready to find your hoop?
Browse our full range of hoops where every hoop is handmade in Melbourne and built for real hooping at every level. If you’re still unsure, why not come along to a class and try a few sizes in person before you commit.
Want to go back to basics and work through every factor – size, material, weight, and more? Our complete beginners guide to choosing a hula hoop has you covered.
The right hoop makes all the difference, and now you know exactly what to look for.
What size hula hoop do I need as an adult beginner?
Most adult beginners do best with a 100cm hoop. If you’re tall or have a larger build, start with 110cm. When in doubt, size up. A slightly larger hoop is easier to learn with than a smaller one.
Why does hoop size affect how easy it is to keep spinning?
A large hoop takes longer to complete a single rotation. This gives your body time to respond and keep it moving. Smaller hoops spin faster and require quicker reactions. This can make them tricky to learn with, not easier.
How do I measure what size hoop I need?
Pop the hoop on the ground upright next to you. The top edge of the hoop should reach somewhere between your belly button and your chest. That range is your starting point – lean towards the higher end if you’re taller or have a larger build.
What size hoop do kids need?
Children up to around six years old generally suit an 80cm hoop. Older or taller kids typically do well with 90cm, which also gives them room to grow into more intermediate moves.
Will I need to change hoop size as I improve?
Yes, eventually, and that’s a good sign. As you build technique, strength, and start exploring off body tricks and flow, you’ll likely want something smaller and lighter. Most hoopers end up with a whole hoop collection for different movements and styles.