How to twerk dance

The Easiest How To Twerk Tutorial You Need

Twerking Hip Shake Fitness /

Learn the easiest how to twerk tutorial on YouTube from our girl Nicole Steen. She will teach you the basic moves that can kick start your amazing twerk journey today.

At Home How To Twerk Tutorial

You don’t have to leave the comfort of your home to learn how to twerk. We’re bringing the twerking to you with the best booty in the biz. We’ll break down the moves you’ll be learning and then you can try the full 5 minute video yourself. Are you ready? Learning how to twerk has helped boost my confidence and has empowered my feminine spirit. So I’m on a mission to get every woman to try a twerk tutorial at least once in their life and check that off their bucket list. It’s not just a fun dance, it’s also such a good workout. You work your leg muscles, glute muscles and even your back muscles too. I’ve got an easy how to twerk tutorial and this is actually my first Tone N Twerk video for the platform. I’m so proud of how far I’ve come and I hope you enjoy and go through the twerk journey with me. Where my twerk queens at? Show off your moves on instagram. Use #hsfteam and tag us @hipshakefitness on your posts so we can give you some booty taps.

Learn How To Twerk


Basic Twerk Tutorial

Starting with the basics, let’s learn how to pop our booties up! Imagine trying to reach the back of your head with your butt. Keep your hands on your knees for support and start slow and really work on that arch. You will definitely feel the burn down your lower back. Then try it a bit faster and really impress yourself.

Shaky Leg

This one takes a little more brain power because there’s a lot of different movement for all your limbs. Starting with your legs, raise your right leg with your heel facing away from you then swing it towards you and this will make your hip go down too. Then your opposite arm can do a snap or a twist above your head. You got this babe!

Unleash your feminine expression by learning to dance! We’ve got online dance classes that empower women on our virtual dance studio. Tone N Twerk is a class starts with a toning routine that tightens your glutes and ends with a fun twerk dance.  Get a FREE Trial Today! JOIN HERE.

Knee In Twerk

Next, we’ll give your lower back a little break and work on those thighs. I love this move because you’re free to spice it up however you want to. Go fast, low, hands up or down, just have fun and let it go.


Try A FREE Tone N Twerk Workout NOW!

Every Tone N Twerk workout starts with a toning routine that tightens your glutes. Then loosen up and learn a fun twerk dance that will surely make you feel sexy.  Join us for Beginner Twerk. A 20 minute Tone N Twerk Dance Workout. You will learn how to isolate those glute muscles and get more twerk moves that you can bring with you to the club or just at home. We start with the Shuffle Twerk, Up Down Twerk, Pop Back Twerk then end with more advanced moves like the Pushup Twerk. If it’s your first time, don’t worry Nicole Steen will offer modifications. You got this babe and we’re here for you! Unlock your FREE Tone N Twerk Dance Workout video today.

at home workouts for beginners booty twerk twerk videos

5 Twerk Tips For Beginners By Vertical Joe's

Going to a (virtual or offline) twerk class can be daunting for complete beginners – and I was bad when I first started in 2016. Four years and an instructor training certification later, I wanted to help beginners with twerk tips to get started. And who else should I ask if not Torwa Joe aka Fiya Starta, the founder of Atlanta-based pole studio Vertical Joe’s and of the Twerk Technicians certification I took in June 2020? Read on for her twerk tips for complete beginners. 

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Vertical Joe’s Twerk Technician Training

Joe launched the Twerk Technician training because she became really busy with performance and artist work while still teaching, so she had to train people to teach for her. She says: “We have names for everything, we have a technique for how we teach it, that way everybody gets the same experience. ” The company wanted to share the art and share the skill correctly. Joe says:

“We noticed a lot of people had started teaching twerk or were appropriating twerk and had no idea of its background or history. It was just something cute to do for them, where for us it’s bigger than that: it’s a style of dance, and it has history and roots, and everyone who is doing it or thriving off of it – we want them to have that same history, and to show homage and respect for it.”

Read more about twerk and cultural appropriation in my long form interview with Joe here.

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Joe also noticed that a lot of people were twerking and looking funny “Like, her shoulder should not be involved in twerk! Her form looks crazy! She’s terribly off the beat!“ so Vertical Joe’s felt that if no one is offering to further educate people, they’re not going to learn.

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For us, twerk is for everybody, so I find it very important to share it with everyone and give people the background and the details, and how to do things properly, so we decided to launch the Twerk Technicians program really for that reason.”

Vertical Joe’s Advice For Twerk Beginners

Joe famously said: “If you have a crack, you can make it clap.” But a lot of people feel like, either because of their shape, coordination or skills, twerk is off-limits for them.

#1 Start with the basic moves

“Anyone can do this. We have 5 basics: saltshaker, throwback, wiggle, whine and shimmy. You’re going to be able to do at least one of these moves with confidence! Once you find that move, we just give you more moves that are related to that and you stick with that until you get good at the other stuff. ”

Easy, right?

#2 Find eight twerk moves that you like

Joe also recommends finding eight twerks that you like, and then continuing to work them because we all gotta start somewhere!

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#3 Find a twerker that looks like you and copy them

“There’s going to be someone that kind of looks like you, built like you, body like you that can twerk – so look at those people and pay attention to the twerks that they’re doing and they’re using and see if you can start to mimic them, and you’ll be great in no time!”

#4 Don’t be intimidated by your shape or size

Twerk seems really size inclusive, but a lot of people say: “I don’t have a butt, I can’t twerk. ” Joe doesn’t agree.

“I do think that some people may have to work a little harder, but I cannot say that just ’cause you have a big but that you’re guaranteed to be a good twerker. Let me tell you, some of the worst twerkers I know have big old booties, and it’s like, girl you got all of that and you can’t shake? And then some of the most skilled twerkers I know don’t have a lot of butt, you’re like, oh wow: you really have not a whole lot back there, but you are giving it to us!”

#5 Wear the right clothes and show off

If you’re not seeing movement, Joe recommends putting on some shorts or a thong  and shaking, jiggling and moving way more aggressively than someone who has a lot more butt – just make sure that you practice and you enjoy it. And work on those power moves! “Find you a split, find you a flip, find you a foot behind your head, find you a back arch, so we don’t know what hit us!”

Links and info:
  • Follow @twerktechnicians on Instagram
  • Follow @verticaljoes on Instagram
  • Follow @vjsfiyastarta on Instagram
  • Sign up for a Twerk Technicians cert here
  • Read my long form interview with Joe about twerk and cultural appropriation here.
  • Get my Absolute Beginners workshop here.

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How to learn to dance twerk - Lifehacker

November 21, 2020LikbezSports and fitness

The size of the priests does not matter!

Iya Zorina

Author of Lifehacker, athlete, Candidate Master of Sports



Twerk is just a super sexy dance that will pump your plasticity, and at the same time load your abs and back muscles well. To begin with, we will learn a few basic movements, and then we will diversify the dance vocabulary and analyze the main mistakes. And at the end you will find a bonus in the form of a playlist with suitable music.

If you have problems with your lumbar spine, exercise with caution, or better yet, consult your doctor.

Learn how to do basic elements

Booty pop back

Stand with your feet wider than shoulder width, toes slightly apart. Bend your knees and place your hands on your hips, turning them inward with your fingers, bend your lower back.

From this position, twist the pelvis down, and then, due to the deflection in the lower back, return it to its original position. Imagine that you are trying to reach the top of your head with your pelvis.

It is important to fix the upper back and work only on the lower back. You can not strain the gluteal muscles, otherwise the movement will turn out to be clamped.

If difficulties arise, try the lead-in exercise first. Place your hands on your hips so that your middle fingers rest on the protruding bones of the pelvis in front, and your thumbs - behind, closer to the sacrum. Bend your knees, move your pelvis down and then up, controlling the movement with your hands.

When you feel more confident, remove your hands and connect the movement with your knees. When the pelvis goes down, the knees bend, when it rises, they unbend. No need to lock the knees at the extreme point, they should remain slightly bent.

The pelvis moves back not only due to the straightening of the knees. The lower back must work.

Front booty pop

This movement is very similar to the previous one, only the emphasis is on pushing the pelvis forward rather than backward.

Stand with your feet wide and point your toes slightly out. You can put your hands on your hips to better feel the tilt. At the same time, bend your knees and sharply move your pelvis forward so that your butt goes down, and then bend your lower back and bring your pelvis back.

The emphasis is on the first phase of the movement, when the butt goes down. It is important at this moment not to pinch the buttocks, but to change the position of the pelvis due to the tension of the abdominal muscles.

Try other twerk moves


This element repeats the usual booty pop, only the movement of the pelvis in it is double: down-down, up-up.

Suffle twerk

Stand with your feet wider than shoulder width. At the same time, turn one leg with your toe and knee out and transfer your weight to the opposite thigh. Then, with a small jump, switch sides.

First try to move slowly to get the point, then speed up. Jump relaxed.

Up down twerk

Arch your lower back and push your pelvis back. On the count of “one”, simultaneously round the lower back, bringing the pelvis forward, bend the knees and bring the shoulders forward. On the count of "two", bend your lower back and take your ass back in a semi-squat.

On the count of three, straighten your knees, round your lower back, and roll your shoulders forward. On the count of four, arch your back in the thoracic region, straightening your shoulders.

It turns out that at the lower point you bend in the lower back, and at the top - in the chest.


To feel the movement, start slowly. Place your feet shoulder-width apart, place your palms opposite the pelvis. In turn, touch the palms with one or the other bone of the pelvis. Accelerate gradually.

You can wobble while standing upright or bent over. Practice slowly bending over and back up as you move. Important: you should not pinch, otherwise stiffness will occur and no shaking will work.

Zig zag

Get into a twerk stance, lower your right thigh first, then your left thigh. Then, one by one, lift them up to their original position. At first, perform the elements slowly, with fixation at each point, and then gradually accelerate.

You can do this movement a little higher. In this case, start with a stance on straight legs in an incline. In the same way, lower the right and left hips in turn, bending the knees, and then raise the hips, straightening the legs.

Stripper shake

Rise up on your toes and turn your heels in and out a little. Arch your lower back, try to relax your hips as much as possible.

This element can be performed in a straight position or bent over, moving both legs at once, or one at a time.


Stand with your feet slightly wider than your shoulders, point your toes forward, tilt your body and rest your hands on your hips. Rotate your pelvis, lowering and raising it as you go.

You can do this either in a bent over position on your hips or standing up.

Happy twerk

Start in a twerk position with your toes pointing forward. Do one regular booty pop in place, then another with the toes and knees turned out to the sides, and then the next one with them returning to a straight position.

Continue turning your toes and knees out and back, tilting your pelvis as you move.


Place your feet shoulder-width apart, rise on your toes. Pull your pelvis back a little. Move quickly from foot to foot, trying to relax your buttocks.


Raise your right leg to the side, turn it with your toe and knee inward. From this position, simultaneously transfer the weight to the left thigh and turn the raised leg with the toe outward. Return your foot to the floor and repeat on the other side.

Try moving in other positions

Twerk can be danced not only while standing, but also while squatting, on all fours and even upside down on your hands, with your feet supported against the wall. Try different positions - this will help diversify your dance.


This is the same booty pop, only squatting. If you don't have enough stretch to move freely in a deep squat, work on your hip mobility first.

Offset to one side

Good stretch is also required for this option. Otherwise, you will not be able to relax and move freely.

On all fours

First practice the standing element to get used to it. Raise one leg on the toe, turning it with the knee outward and at the same time leaning on the opposite thigh. Then smoothly switch sides.

Now place your palms on the floor, arch your lower back, bend your knees and lift your heels off the floor. Perform a familiar movement in a new position.

This is enough to get you started. Try, combine the movements with each other and, if something fails, correct the mistakes.

Understand why you don't succeed

There are three main reasons why instead of twerking you get some bullshit. And the size of the priests has nothing to do with it.

1. You lack flexibility

To twerk well, you must have good mobility in the lumbar spine and hips. If flexibility is lacking, you can improve it by doing stretching exercises.

Choose stretching exercises 🤸🏻‍♀️

  • 50 exercises to stretch the muscles of the whole body

2. You work your upper back and shoulders

All basic movements require arching in the lower back. It is due to the lower spine that you feed the pelvis back and forth. But if during booty pop you bend in the thoracic spine and connect your shoulders, the movement will not look like a twerk.


You're too tight

This is probably the biggest beginner's mistake, which results in a tight, wooden pelvic movement instead of sexual shaking.

Don't push yourself too hard, relax your buttocks and thighs, shake off tension from your arms and shoulders. All elements should be carried out easily and without clamps. The best way to relax and feel the movement is to turn on the music.

Pick up the music

We found a cool audio compilation that makes you want to dance to and not stop. The description on YouTube has the names of all the tracks.

And another big selection, this time from Yandex.Music. There are some great tracks too, and some of them are pretty slow paced so you can learn the moves in a relaxed and casual way.

Write in the comments how your twerking is going. It turns out?

Read also 💃👍🤸‍♀️

  • Dancing as a sport: choosing the right direction
  • How to learn to dance: video lessons for those who are not afraid to try
  • How to learn how to dance the shuffle
  • How to learn street dancing without leaving home
  • Dancing on a treadmill

*Activities of Meta Platforms Inc. and its social networks Facebook and Instagram are prohibited in the territory of the Russian Federation.

exercise technique for beginners step by step, history, origin, benefits of dance

  • In recent years, twerk is gaining more and more popularity among the youth.

    Dynamic movements of one of the most piquant parts of the female body, helps dancers to liberate themselves and pump sexuality. In addition, this is a powerful fitness workout, where the main focus is on the work of the gluteal muscles and thighs. As a result of such shock physical activity, the body is tightened and acquires the desired rounded shape.

    In pursuit of beautiful buttocks and slender legs, modern girls do not need to resort to plastic surgery and go to the surgeon. You can achieve the desired result with the help of twerk classes. Consider whether it is so easy for beginners to master this direction, and what are the benefits of fashionable dance for the body.

    What is twerking

    Twerking is a new dance direction, which is based on the movement of the buttocks and hips. Sometimes it is called booty dance (bootydance) or booty shake (bootyshake).

    The history of twerk is closely intertwined with ancient African tribal customs. The girls performed a dance with characteristic sexual movements to attract the attention of the opposite sex. It was a kind of signal, a suggestion of intimacy. If a man was ready to have a relationship with a girl he liked, then in response he took part in the dance and demonstrated similar movements.

    At the beginning of the 21st century, America remembered this forgotten African tradition and decided to take it as the basis of the dance. The new direction was called twerk. It took a decade for local choreographers to stage and perfect the technique. And only then the twerk was demonstrated to the world.

    The public was not ready for a long time to accept a new direction, which was perceived as sexually provocative and hurt the feelings of adherents of the classics. However, if you delve a little into history, it becomes clear that the appearance and origin of most dance styles was initially criticized. For example, it was unacceptable for a decent lady to perform tango. But gradually, such heated debates around twerk faded away, and now girls who professionally master this type of dance are only admired.

    Twerking continues to conquer the world. If earlier women used to attract male tribesmen with dances, now they resort to buti neck to form and maintain a beautiful figure. Guys are also increasingly paying attention to booty dance.

    Dance cannot exist apart from music. And for a long time, twerk was in dire need of instrumental accompaniment. Performing completely new movements to well-known tunes was not interesting. There is an opinion that for commercial success, a musical style must combine both an element of novelty and reminiscent of what was before. Otherwise, the public will not understand and will not accept the revolutionary idea. Music for booty dance consists of various types of rap, typical of some southern states.

    Benefits of classes

    Gradually, a new fashionable dance moved from TV screens to the halls of sports centers and added to the list of popular types of training. So, residents of Moscow can master the twerk technique step by step in the La Salute fitness club. Training is conducted by experienced instructors.

    Classes are a powerful cardio load, which helps to strengthen the cardiovascular system of the body, improve blood circulation. Special exercises help to remove extra centimeters in the waist and hips, tighten the figure and improve the appearance of the buttocks, giving them elasticity and roundness.

    The benefits of twerking don't end there. This kind of physical activity has a beneficial effect on the female body, not only from the outside. The movements during the dance are a kind of massage for the internal organs. It helps to reduce or completely eliminate menstrual pain, reduce excess bile, get rid of cellulite.

    Dancing twerk is also a powerful psychological resource. During the lesson, a woman develops the skill of owning her own body and thus can be liberated, reveal and strengthen her sexuality, and increase self-esteem.


    Twerk classes do not require any special physical preparation or physique. In terms of health, there are restrictions only for those who have problems with the spine and the musculoskeletal system.

    During the dance there is a serious load on the knees. These points should be taken into account by everyone who wants to learn booty neck. At the slightest pain, you must immediately stop the lesson and immediately consult a doctor. You also need to be wary if after class it hurts to sit or lie on your side.

    How to learn to twerk

    Twerk is a very dynamic dance, and the muscles are under a lot of stress, so the body needs a mandatory warm-up before training. You can practice tilting the torso to the sides, forward and backward. Exercises should be done slowly, while feeling how the muscles are stretched and warmed up. It is useful to sit on the longitudinal and transverse twine, if the stretch allows.

    Since the main focus in twerking is on the buttocks, thighs, lower back, the main base of exercises consists of the following elements:

    • vibration of the gluteal muscles;
    • rotation of the hips and lower back;
    • work alternately with different buttocks;
    • hip 8 rep;
    • hip thrusts.

    Beginners can try to learn the basic movements at home, this will help various video tutorials, which show the elements of twerk for beginners in stages.

    After stretching, you can move on to learning the basic movements that help you master the technique from scratch:

    1. Stand with your feet shoulder-width apart, straighten your back, squat. In this position, it is necessary to rotate the hip joint, making a figure eight.
    2. Place your palms on the floor and quickly bend and unbend your knees, vibrating your pelvis.
    3. Squat down with your hands on your belt. Try to actively shake your lower torso so that your legs and hips vibrate as you do so. This is an important exercise, one of the main elements of the dance.
    4. Continue with hip crunches with knees bent. To do this, return to the starting position, turn the toe of the right leg inward along with the knee, while shaking the buttocks with the force of the thigh. Do the same with the left leg. It turns out a twist movement.

    Thus, you can learn twerk by starting with the basic elements, which successively turn into bundles, and you get a complete dance.

    Comfortable tracksuit, shorts or leggings are suitable for training. Shoes - sneakers or sneakers.

    At first glance, it may seem that there is nothing complicated in the described movements. But it's not. There are few basic exercises, but not everyone can master them correctly. Therefore, armed with a little home preparation, you can safely proceed to classes under the guidance of an experienced trainer at the LaSalute dance studio.

    What music to dance to

    The bootyshake dance requires suitable accompaniment. Since the movements of this direction are quite dynamic, the incendiary samba, rap, hip-hop, R&B will be an ideal option. There are several popular songs that go well with dance - these are "BubbleButt" and "Bandz A Make Her Dance".

    Why twerking doesn't work

    There are reasons why movements may not come out correctly:

    1. Lack of flexibility in the lumbar spine and hips. In this case, additional stretching exercises will help.
    2. Deflection problem. If during training you take the body back due to the shoulders and thoracic spine, and not the lower back, then nothing will work.
    3. Tightness of the body, tension. Immediately liberated and immersed in the atmosphere of twerk may not come out of the first lesson. From this movement look "wooden". In this case, you just need to give yourself time and gradually join the general rhythm of mood.

    Buti-shake gradually wins the hearts of people around the world. According to the reviews of people who have mastered twerk, the dance has a lot of advantages - a great mood, the necessary cardio load, health benefits and the acquisition of the desired forms. It liberates, relieves tightness and complexes, increases sexuality. You can join the incendiary rhythms in the La Salute dance studio.


    * The cost of the visit includes training with a personal trainer.

    Learn more