Difficulty: Beginner

Category: Trick

Type: Static Pole

Points of Contact: 4

Also Known As:

  • Hip Sway

Pre-requisite Moves:

These Hip Dips are a sensual way to add subtle movement to any performance. Perfect for the beginner pole dancer looking to incorporate more lowflow movements into their pole dance routines. Commonly called Hip Dips, or Hip Sways, this is primarily done behind the pole to showcase the extension of the neck, the rotation of the hips, and extension of the legs. It is best performed on static pole, but it can be done on spin. This is a perfect move to add if you’re looking for an exaggerated, start-stop movement to add to the beat of a song.  

How to Perform Hip Dips

Move Steps

  1. Stand on your tip toes behind the pole. Grasp the pole, one hand on top of the other in a baseball grip.

  2. Push your hips out dramatically to one direction.
  3. Bend the knees and swing your booty to the opposite side, pivoting on the balls of your feet.
  4. Straighten the legs as you reach the opposite side of the pole.
  5. Repeat steps 2 – 4 for the desired number of hip sways.

Common Mistakes

  • Movement Is Choppy: Once you have each individual step down, work on making one flow into the other. You can control how hard the hips “pop” out at the end of the move by adding a forceful stop. Likewise, you can control how fluid the movement is by continuing the motion through to the next step. The same principle applies to the bending of the knees.
  • Feet Move Too Much: Try to stay on the balls of your feet. If your feet aren’t staying in place, you may be placing your weight too much on the entire foot. Try shifting your weight to the inside, more to the ball of the foot, and using that as a fulcrum to pivot your body as you swing to the opposite side.

Ready to explore new moves?