How Gymnasts Keep Their Leotards in Place: Smart Tricks That Work

One of the most common challenges gymnasts face is keeping their leotards in place. A leotard that rides up can be distracting, uncomfortable, and even lead to deductions if an athlete adjusts it mid-routine.

Luckily, gymnasts rely on a mix of smart tricks, thoughtful preparation, and professional products to keep their gear secure and performance-ready.

Quick Rules Snapshot (So You Stay Legal)

Before trying any leotard-staying hacks, it’s important to know what the rulebooks allow. While comfort and security matter, attire must also comply with competition standards:

• FIG (International): Gymnasts may wear either a leotard or a unitard. A unitard must extend from hip to ankle, be non-transparent, and remain elegant and well-fitted.
• USA Gymnastics (Domestic): USAG follows FIG rules. Athletes may also wear ankle-length tights under or over the leotard. Attire violations result in a 0.20 neutral deduction after a warning, but the penalty is applied only once per meet if corrected.
• NCAA (College): Athletes must wear a one-piece leotard but can add spandex shorts or long tights/leggings. Like USAG, attire issues can trigger a 0.20 deduction after a warning.

Source: gymnastics.sport, static.usagym.org, NCAA

1. Start With Fit: It Solves Most of the Problem

The truth is, about 80% of leotard ride-up comes down to fit. If the leo doesn’t fit right, no amount of tricks will keep it in place.

The first thing to check is torso length. Measure from the shoulder, through the legs, and back up to the shoulder. A leo that’s too short will pull upward into the seat, while one that’s too long will wrinkle, sag, and shift. Many brands make long torso styles—definitely worth it for tall or long-waisted athletes.

Once the leo is on, do a quick 30-second test in the locker room:

• 5 deep squats
• 5 split lunges on each side
• 5 hip swings or tuck-jumps

If the leg openings start crawling or the seat twists, it’s a sign that the cut or size isn’t right. Better to find that out before stepping on the floor.

Leg cuts matter, too. High-cut styles lengthen the leg line, but they can ride up more on gymnasts with fuller glutes. Moderate cuts provide more coverage and control without making the lines look short.

And if ride-up is a regular issue, check for lining. A double-lined seat panel adds modesty, grip, and stability without adding bulk.

2. Use Body Adhesive (“Butt Glue”)

When a good fit isn’t quite enough, many gymnasts reach for body adhesive, often called “butt glue.” These sprays or roll-ons create a light tack between the skin and fabric. They’re not meant to glue anything down permanently, just to stop creeping during flips, leaps, or landings.

How to apply on meet day:

1. Start with clean, dry skin—skip the lotion or body shimmer.
2. Roll or mist a thin line along the outer glute curve and around the leg holes.
3. Wait 20–30 seconds until it feels tacky.
4. Pull the leo into place, press, and smooth the fabric.
5. Warm up as usual, and do a quick check after your first pass or bar set.

Do’s and don’ts:

• ✅ Always patch-test the day before.
• ✅ Bring wipes or rubbing alcohol for removal.
• ❌ Don’t overdo it—it can get gummy and pick up chalk.
• ❌ Don’t apply to irritated skin or fresh razor burn.
• ❌ Don’t spray directly on the leotard—some fabrics stain easily.

The “best” product really comes down to what your skin tolerates and what your leotard fabric can handle.

3. Invisible Under-Layers That Add Grip (and Confidence)

Another smart trick is to wear discreet under-layers. A thin, skin-tone dance brief—or a gymnast-specific liner—creates a bit of friction between skin and leo while also adding modesty.

What to look for:

• Seamless, laser-cut edges that won’t show.
• Bonded finishes that stay flat.
• Skin-tone or leo-matching colors.

Rule check:

• USAG and NCAA both allow undergarments, but they can’t be obvious. NCAA specifically permits skin-tone or leo-matching liners, but if they show, you’ll get a warning and then a 0.20 deduction if it’s not fixed.
• FIG requires everything, including under-layers, to be non-transparent, elegant, and unobtrusive.

Pro tip: Boy-short silhouettes usually stay in place better than bikini cuts. Avoid thick seams or dark colors that might peek through under lights.

4. Tights, Leggings, and Shorts

Sometimes an extra layer is the simplest way to keep a leo from shifting.

In practice: Spandex shorts are super common in gyms. They add coverage and create a bit of grip at the leg openings, which helps the leo stay put during drills.

At meets:

• USAG allows ankle-length tights under or over the leo, as long as they match the leo or are skin-tone.
• NCAA allows athletes to wear shorts or long tights/leggings with their team leo, as long as they follow the uniform rules.

When they help most: Gymnasts with strong thigh or glute contours sometimes notice standard cuts migrate during leaps or dismounts. Extra layers add friction and keep everything anchored.

When they don’t: Shorts and tights can feel warm or slightly restrictive. That’s why many gymnasts stick to them in practice but compete in a streamlined leo unless shifting is a constant issue.

Troubleshooting by Body & Fabric

Even with the basics covered, certain body types and fabrics need extra thought:

• Long torso: A too-short leo is the #1 ride-up culprit. Look for long-torso sizing or a cut with more vertical ease.
• Round glutes/strong thighs: High cuts are more likely to ride up here. Choose moderate cuts with wider elastic, add a dance brief, and use adhesive for backup.
• Slick, metallic fabrics: Mystiques slide more easily. Opt for matte panels in training and save the shiny ones for meets—with adhesive if needed.
• Chalky practice days: Chalk dust kills fabric grip. Apply adhesive after chalking your hands to avoid it rubbing off.

A little experimenting goes a long way. Pairing the right cut, fabric, and add-ons to your gymnast’s build makes the leotard feel secure so they can focus on performance.

What Not to Do

Some “hacks” sound clever but cause bigger problems:

• ❌ Don’t use industrial glues, craft sprays, or anything not designed for skin.
• ❌ Don’t pin or clip fabric—sharp hardware and tumbling don’t mix.
• ❌ Don’t cut or re-hem competition leos without coach approval.
• ❌ Don’t assume all meets follow the same attire rules—always check meet packets and rulebooks to avoid the 0.20 deduction.

In the end, the right fit solves most leotard issues, while adhesives, liners, and smart add-ons cover the rest.