Few things are more distracting for a gymnast or dancer than a leotard that rides up mid-routine. It breaks concentration, affects confidence, and if adjusted during a performance, can even cost points.
The good news is there are safe, rule-compliant ways to prevent that uncomfortable pinch without breaking competition attire guidelines. Here’s a complete guide.
Why Leotards Ride Up
Leotard ride-up happens for a mix of reasons:
- Improper fit: Too small creates tight leg openings, too large causes shifting fabric.
- Fabric type: Slippery materials like lycra may not grip as well.
- Body movement: High kicks, splits, and tumbling naturally pull fabric upward.
- Elastic placement: Weak or poorly sewn elastic at the leg holes can fail to hold shape.
Understanding the cause is the first step in finding the right solution.
1. Choose a Proper, Well-Fitting Leotard
The single most effective way to prevent wedgies is to start with the right leotard. A poor fit—too loose, too tight, or the wrong cut—almost guarantees shifting during movement.
- Custom or high-performance designs: According to GK Elite’s design director, nothing beats a proper-fitting leotard. Many elite athletes wear custom-measured pieces that hug the body in all the right places and stay put through the toughest routines.
- High-stretch, breathable fabrics: Nylon or polyester blends with spandex provide both flexibility and compression. They move with the body, maintain a sleek silhouette, and keep athletes cool while reducing excess fabric that could ride up.
💡 Tip: When shopping, think “second skin.” The leotard should sit snugly at the crotch and leg openings without bunching or gaps. If you notice wrinkles or sagging fabric, it’s a red flag for potential ride-up.
2. Use Body Adhesives (“Butt Glue”)
When it comes to quick, practical fixes, few options are more popular than body adhesive, often nicknamed “butt glue.”
It’s a tried-and-true solution used by dancers, gymnasts, cheerleaders, and figure skaters for decades. The adhesive creates a light tack between the leotard fabric and the skin, helping the garment stay anchored during jumps, flips, and spins.
How to use it effectively:
- Apply a thin, even layer to the spots most prone to shifting (typically around the lower glute area and hip line).
- Pull the leotard into place and press firmly so the fabric bonds lightly to the skin.
- Test your range of motion in warm-ups before competing to ensure everything feels secure.
One important note: body adhesives are considered legal in gymnastics and dance competitions, since they don’t alter the garment’s structure or give athletes an unfair advantage, they simply prevent wardrobe malfunctions. Coaches sometimes even recommend them for peace of mind during big meets.
💡 Tip: Apply adhesive only to clean, dry skin. Let it become slightly tacky before pulling on the leotard to get the best grip and avoid slipping.
3. Consider Specialized or Nude Under-Layers
Another way to minimize ride-up is to add a discreet layer beneath the leotard. When chosen carefully, under-layers can provide both modesty and a little extra grip without disrupting the sleek lines judges and audiences expect.
- Nude or skin-tone options: Many athletes opt for thin, neutral-toned underwear or specially designed liners. These create a subtle barrier between the body and leotard, helping fabric stay in place while offering added comfort.
- Activity-specific norms: In some dance communities, performers skip undergarments entirely to preserve line and avoid visibility. However, for gymnasts and athletes not bound by those conventions, a well-fitted, seamless under-layer can be a smart choice.
💡 Tip: Look for undergarments marketed specifically for dancers or gymnasts. They’re designed to stay invisible under performance wear while providing that extra bit of security.
4. Household Fixes & Supplemental Tactics
If you don’t have access to professional adhesives, there are a few budget-friendly tricks athletes and performers often turn to. While not as reliable as products made specifically for sportswear, they can work in a pinch.
- Hairspray: A classic backstage hack, hairspray has been used in both gymnastics and pageants to create extra grip between fabric and skin. It’s quick and inexpensive, though generally less dependable than true body adhesives.
- Double-sided fashion tape or glue sticks:
- Some gym parents and performers report success with mild glue sticks, applied lightly and left to dry until tacky. Surprisingly, this can keep leotards in place without damaging fabric.
- Others recommend fashion tape, a skin-friendly option designed to secure clothing. It’s gentler than industrial adhesives and easy to remove (ChalkBucket Gymnastics Forum, Dance Answers).
⚠️ Caution: Always test on a small patch of skin before use. Sensitive skin may react to adhesives, even mild ones, and different fabrics may respond differently.
What NOT to Do (Because Rules Matter)
Before diving into fixes, it’s important to know what’s not allowed:
- Rolling or cutting the leg opening: USAG explicitly forbids leg openings above the hip bone. Rolling elastic to “lock it lower” can lead to deductions.
- Visible underwear: Choose nude or seamless undergarments designed to stay hidden. Judges can deduct for deliberate exposure.
- Mid-routine fixes: Picking at a wedgie on the beam or floor is considered a break in artistry and can be reflected in your execution score. Always make adjustments before saluting or after the routine.
With these strategies, athletes can focus on clean landings, strong routines, and confident performances.
