Learn Pole Dance From Home – The Updated Guide 2024

The truth is many people actually want to learn pole dance from home.

There are plenty of reasons for this choice.

Some people prefer to learn in a private environment as opposed to a group.

This way, they are able to train at their own pace and without feeling the pressure to keep up with the others.

Perhaps you didn’t find any studios in your local area, or the only one available wasn’t particularly ideal for you.

If you have a hectic lifestyle, demanding job, or family, it may be challenging to find enough time to commit to a pole dancing class.

In that case, learning pole dancing from home would be the most convenient decision.

Not only will you do so at your pace but also in your time.

You can take all the time you need to practice and review each move to perfection.

This is something that might not be possible in a class because the instructors often have a lesson plan to adhere to.

Not to mention learning pole dancing from home is way less expensive than studio or gym classes.

Whatever the reason, it’s good to know you can go about it in the comfort of your own beautiful home.

With that being said, you don’t just wake up one morning and decide to practice pole dance at home.

There are things you must do to ensure your pole fitness training is safe and effective.

If you are a newbie, pole dancing may seem impossible to master.

While the truth is simpler, it will take time and effort to learn and get better at it.

Do you want to try out pole dance at home?

We have gathered all the tips on how to learn pole dance at home and anything else you need to know.

How to learn pole dance at home

First and foremost, you need to know what’s required to start learning pole dancing at home.

This will determine whether this kind of activity is right for you.

Keep in mind; if you have never tried pole dancing before, attending a class and learning some basics will be beneficial.

A few lessons with a qualified instructor will properly introduce you to this form of exercise and its basics.

Afterward, you can begin your home lessons.

So, what do you need to learn pole dance from home?

Check out the tips below to find out more:

Do you have the space?

Even without the ideal amount of space, many people can still pole dance at home.

Try as much as possible to make plenty of space around you.

If there is furniture and other objects in the vicinity, move them out of the way.

Keep your furniture to the edge of the room.

This will ensure you can move freely without hitting or breaking things.

For most people, it’s easy to adapt their daily routine to the amount of space available.

You will be surprised to realize there is a lot you can do at home.

Start off with some strength and grip exercises.

These don’t require much room.

But depending on the size of your space, you can’t do some particular spins or moves.

Find the right clothes

Pole dancing is a sport, exercise, and fitness journey in one.

Some people actually call it pole sport.

As such, it’s crucial to find comfortable pole dance clothes that wont hinder your performance, and it dosnt matter what they look like because chances are there wont be anyone looking at you while you practise.

This means you don’t have to buy expensive pole dancing clothes.

As a matter of fact, a sports bra or tank top and shorts will do the trick.

These may already exist in your wardrobe.

Shoes are often optional, especially for beginners.

Besides, many people can actually pole dance barefoot.

Yoga shoes are also great for pole dancing.

However, if you feel comfortable practicing barefoot, shoes are out of the question for now.

Once you’ve gained experience on the pole, you can wear pole dancing boots or heels.

They will add a sexy touch to your performance!

How to choose a dance pole for home use

When you decide to learn pole dancing at home, one of the essential items that should be at the top of your list is a suitable pole.

You need to get the right pole.

It’s the most important thing, so take note.

A high-quality pole is mandatory for pole dancing or pole fitness.

But how do you choose the right dance pole for home use?

Firstly, go for a professional dance pole manufacturer like X Pole and then remember to buy directly from them or an authorized dealer.

Recommended Poles: ⭐⭐⭐⭐

Secondly, steer clear of lookalikes and toy poles.

Yep! There are ‘toy’ poles out there.

These are often mistaken for the professional poles.

However, ‘toy’ poles are designed for posing or dancing around only and not spins and other pole fitness moves.

Basically, they are not safe for performing tricks.

This kind of pole cannot withstand your weight and may most likely come down with any attempt to invert or swing from it.

In addition, keep an eye out for the fakes.

It’s not uncommon to come across a fake pole.

You might buy what you think is an X Pole only for it to be a fake lookalike.

Make sure you’re getting a quality branded pole by buying directly from the manufacturer or a trusted seller.

Do not buy anything that has no branding.

This will save you a lot of trouble and frustrations later.

If you want to learn more about the best dance poles then click here for the full guide

Important tools that won’t come with the pole

When you order your first pole, it won’t necessarily come with everything required for installation.

That’s why we will give you a heads up on the things you will need to install your new dance pole.

These are basically items that will come in handy during the pole dancing home installation.

Tape measure

This is something that will probably not cross your mind until you have a shiny new pole at home.

Once you’ve got the perfect spot in the room to put up your pole, you’ll have to measure the space from floor to ceiling.

This helps with choosing the right extensions.

You must use a tape measure for the correct details.

A stud detector

A stud detector is another tool necessary for pole installation at home.

New poles often come with comprehensive instructions on locating beams in your ceilings to install them safely.

Beams are critically important during the installation process.

As a matter of fact, you cannot put up a pole in a place without beams.

This will damage your ceiling.

As per the instructions, you should tap on the ceiling until you find a spot with a dull thud instead of a hollow knock.

However, many people can’t really tell the difference in what they hear.

Well, a stud detector will make this process a piece of cake, and you will definitely find your joists.

A spirit level

Learning pole dance from home is exciting.

You will have more time to practice different moves or tricks and do so in the privacy of your home.

That said, safety is essential, and we can’t emphasize it enough.

Safety begins with how you install the pole.

It should be perfectly straight.

Though, you can’t judge this based on how the pole looks.

It might appear straight, but it’s probably not.

That’s why you need a spirit level to check.

It’s pretty accurate and highly recommended.

How to be safe when learning pole dance at home

As much as pole dancing is fun and sensual, safety remains to be the most important thing.

There are certain risks involved with pole dancing at home, and the last thing you want is an injury.

Pole dancing requires a decent amount of personal strength to pull your own body weight into the air.

In this case, inexperienced dancers who dont take the right safety measures can result in an accidents.

Let’s get down to business and cover safety tips for learning pole dance at home.

Warm-up and Cool down every time

There isn’t much supervision when you’re using the pole at home.

This makes it super easy to skip a crucial step like this one.

Failing to warm up is often a recipe for injury and unwarranted muscle soreness.

You don’t want any of that, do you?

Therefore, make an effort to warm up before the start of your pole dance sessions at home.

It can be something as simple as using the stairs for a few minutes or a quick run outdoors.

Stretch at the end of your pole dancing home workout to cool down.

Stretch all muscles from head to toe.

How to Ensure your pole is stable

Even when properly installed, dance poles tend to loosen over time.

Always perform a quick check before you use the pole.

The first thing is to ensure it’s still straight.

You can do this using the magnetic spirit level.

Secondly, check the joint connections.

These may also have loosened over time.

If that’s the case, re-tighten the pole joints.

Use grip aids

Use grip aids to get a tighter grip on your pole.

You wouldn’t want sweat getting in the way of your pole dance sessions.

The pole in the studio might feel different from the one you have at home.

This depends on several factors like the material, weather, and perspiration.

If getting a good grip on the pole is a considerable challenge, use a suitable grip aid.

In fact, please include them in your pole dancing at home kit.

They come in various forms, including liquid chalk, spray, and body grip.

Get a crash mat designed for pole dance

Regardless of whether you’re a beginner or professional, a crash mat is important.

A good quality crash mat will make learning to pole dance at home safer.

The thicker, the better.

Even if you are confident in your skills, the chances of falling become greater with the more complex moves.

For every slip and fall, a crash mat will provide a soft and safe landing.

This lessens the risk of fatal injuries.

Avoid lotions, oils and moisturizers

Moisturizers and lotions will make your skin more slippery.

This is extremely dangerous and may result in falls and injuries.

What you should do is take a quick shower right before your pole practice.

It will get rid of the moisturizer and lotion residue on your body.


You may not be training in a studio, but staying hydrated is still vital in pole dancing workouts.

Drink plenty of water and keep a refillable water bottle nearby.

You can hydrate at intervals during your pole dance sessions.

Pole dancing at home for beginners: The basic moves

Most people who start pole training are eager to be as graceful and skilled as professionals.

Well, we have no doubt you will get there with plenty of practice and dedication.

Nonetheless, as a beginner, you must set a foundation for your pole dancing journey.

This means learning and mastering the basics first before you attempt the more complex techniques.

The following are the basic pole dancing moves to start off;

Walking around the pole

While it sounds simple, walking around the pole is an art.

It’s a way to set the mood for your performance or pole dance routine.

You should take graceful and precise steps.

Additionally, learning the right way to walk around the pole works to condition your muscles.

Sitting on the pole

Sitting on the pole is another crucial beginner move.

It will prepare you for the more advanced movements.

You will learn how to grip the pole correctly with your thighs and in a controlled manner until you can sit on it without using hands.

This move is painful at first, but once the muscles get stronger, the pain goes away, and you can even start climbing up the pole with ease.

Fireman Spin

This is a classic spinning move.

The good thing about it is that it’s not quite tricky.

As such, it makes for a great way to build your confidence on the pole gradually.

Since it’s a classic spin, you will definitely learn it in the first few lessons.

Thankfully, it’s not too difficult or tricky for beginners and might even be your first spin.

Floor Work

Here is another crucial part of a pole dancer routine.

Once you learn how to spin on a static pole, the next thing on the list should be to practice floor work.

Some of the floor work includes box splits, forward splits, hair flicks, clockwork legs, bicycle legs, etc.

These are just a few of the beginner pole dancing moves you will learn during the first sessions.

Take time to perfect each of these core moves.

Popular ways and programs to learn pole dancing at home

Anyone can learn pole dance at home because there are so many resources and programs to help you.

In fact, a good number of people are ditching dance studios and opting for home lessons.

So, how will you learn pole dance at home?

We have a list of recommendations to start off your pole dancing journey.

One-on-one lessons with an instructor

If you don’t want to attend a pole dancing class in a studio or gym, you can hire a professional instructor for home lessons.

It’s convenient and allows you to practice pole dancing safely under the watchful eye of a professional.


  • Extremely convenient
  • A qualified instructor is present to guide you


  • Hiring a professional instructor might be a little bit on the expensive side

Open Dance Academy

One of the best and most common ways to learn pole dance at home is through the Online Pole Dance Lessons.

It’s a great alternative if you’ve looked for pole dance classes near me and found none.

You also don’t have to commit to a full course, especially when a lot is going on in your busy life.

Open Dance Academy is among the high-quality online pole dancing lessons available at the moment.

It provides over 450 online lessons.

These are more than enough lessons to sharpen your pole dancing skills.


  • Good value for your money compared to local pole dancing classes
  • Suitable for beginners, intermediate, and expert pole dances
  • You have access to over 450 high-quality video lessons
  • The online pole dancing lessons are from renowned pole dancing champions like Jamilla Deville, Yvonne Smink, Maddie Sparkle, and many more
  • The Open Dance Academy website works on tablets, smartphones, and laptops


  • There are no real-time instructions and advice

Studio Veena

Studio Veena is another program that offers online pole dancing lessons.

This is an original provider with top-notch and comprehensive lessons for the members.

It also comes with a huge and highly active community of pole dancers.

The people who have used Studio Veena are happy and impressed with the lessons.


  • You can join the Studio Veena community for free
  • Detailed online video lessons


  • There is a lack of real-time instructions
  • If your technique is wrong, there is no one to correct you


123Poling provides a means for both students and instructors to acquire more knowledge on pole dancing.

They aim to help passionate pole dancers grow in strength and improve their pole dancing skills.

They also inspire creativity for the performers.

Some of their tutorials are from pole dance champions like Amy Hazel, Ashley Fox, Brandon Grimm, and others.


  • Get access to over 700 pole dance video tutorials
  • It’s an invaluable resource, especially for the performers
  • Cheaper than local pole dance classes
  • You can practice pole dancing at your convenience


  • You need to pay close attention to the instructor to avoid mistakes. This means you may take relatively longer to master a move.

X Pole TV

X Pole has eventually launched online pole dancing lessons.

X Pole TV allows members to train with the most experienced pole instructors.

The instructors are highly qualified and ready to teach new techniques in the best way possible.

The X Pole TV online pole dancing lessons also include The Art of Pole by Jamilla Deville.

This is a fantastic course from a true professional and world-famous pole dancer.


  • Excellent instructional videos by Jamilla Deville
  • High-quality pole dancing lessons


  • Lack of real-time support and interaction with a qualified instructor


Udemy is a remarkable online platform for people who want to learn pole dancing.

They offer an array of courses that focus on certain aspects and are designed to match your learning needs.

The best part is once you pay, they grant lifetime access to the course material.

The lessons from Udemy contain all the crucial information you will need to learn the art of pole dancing.


  • Downloadable lessons
  • Stress-free training environment for you to learn at your own time and pace
  • A variety of courses to suit your pole dance needs and interests


  • Without a proper instructor in the vicinity, it’s easy to pick up some poor habits

YouTube (Free)

If you can’t afford any of the mentioned online training courses, turn to pole dancing YouTube.

There are many free tutorial videos on YouTube that will help you practice pole dancing.

But do your research and only use highly recommended tutorials.

Some people will not teach proper technique and instead make the pole moves look quite easy, and that’s not true.

You might get injured while attempting a move on YouTube without a spotter.


  • Plenty of free resources
  • Easily accessible on a variety of devices like tablets, smartphones, laptops etc.


  • Some of the free tutorials are from unqualified and inexperienced pole dancers or instructors.


Can I teach myself pole dancing?

Yes, you can learn and practice pole dancing from home.

You will find many resources online, including detailed courses to help you master pole dance.

Is it easy to learn pole dancing?

When you see an advanced pole dancer gracefully gliding on the pole, you might think it’s complicated and something you can’t learn.

But pole dancing is far from being difficult.

It’s true that it will take time to master all the basic and advanced moves.

Nevertheless, your skill level will improve, and you will be able to take on the more intricate moves and tricks.

How many times a week should I pole dance?

A pole dancer can safely have 3 pole practice sessions per week, the more the better.

Even if its just for 20 minutes a day with 20 pull-ups you will notice your increase in strength.