How To Practice Pole Dance Without a Pole?

How To Practice Pole Dance Without a Pole

Women of different ages and backgrounds, or even men, have been becoming increasingly interested in pole dancing.

This activity works out all muscle groups, making it a great isometric and cardiovascular workout. It also reduces stress and boosts your confidence.

However, it’s possible that studio and gym sessions are not available in your region, or you are too shy to perform in front of a crowd.

For this reason, you may want to pole dance at home. But some people can’t afford enough equipment for this sport.

How to practice pole dance without a pole? Don’t worry! This article will cover all exercises to improve your style, flexibility, and strength at home.

Let’s scroll down to discover!

Why Do You Practice Pole Dancing Without A Pole?

It’s best to practice pole dancing using a pole. However, not everyone can afford to have this equipment or have enough space to install it at home.

For this reason, many people may want to look for other solutions to practice this activity without a pole.

Limited Space

A dancing pole may be challenging for some people to set up if they do not have sufficient open-house space.

For instance, if you live in a small apartment or rent a flat, you may not want to install a pole because it will cause damage to the ceiling.

If you still want to practice pole dancing at home, there is no choice but to seek exercise alternatives without equipment.

Expensive Price

It’s relatively expensive to install a pole at home. You will have a carpenter fit your equipment.

If you plan to build a professional pole, it’s better to check the cost of professional building.

Other Restrictions

Finally, you may not find local pole dancing studios, which prevents your learning opportunities.

The solution is to look for some online classes and replace movements on the pole with other exercises with the same impact.

How To Practice Pole Dance Without a Pole?

Without a pole, you may still practice several pole dancing exercises and routines at home.

Therefore, it’s unnecessary to pay much money to get and install a pole or participate in costly pole dancing classes.

You can practice various techniques without a pole to improve your skills and master this sport.

Privacy and comfort are the key elements you aim for when practicing dancing on the pole if you are not confident in your movements.

Wait any longer! Here are practical exercises you can try to improve your skills at home without a pole:

Do Workout

It’s worth noting that pole dancing is a full-body exercise. Thus, you can do workouts at home to get the same results.

Before starting any exercise program, warm up. Before doing any type of dancing routine, you must raise your pulse rate.

The purpose is to lessen muscular discomfort and your chance of suffering a significant injury. Here are some tips to prepare before a workout!

The easiest method to enhance your overall pole dancing skills and prevent accidents when doing more significant movements is to stretch.

Always warm up before stretching and target some muscles in the shoulders, arms, legs, and wrists.

You may accomplish this by lightly skipping or jogging around your house. Afterward, begin stretching.

Some stretching exercises you can apply before any workout include hamstring stretch and lying twist.

Below are some pole dancing workouts to practice at home without a pole:

Superwoman roll

  • Lie on a mat with your face down.
  • Raise your legs, torso, and arms off your yoga mat. In this posture, breathe slowly.
  • While rolling to the right and landing on the back, keep your legs and arms up.
  • Roll backward towards the starting point.

Wall squats

  • When standing, face the wall with your back.
  • Lightly interlace your palms together in front of you.
  • Maintain a 12-inch distance from the wall between your two feet.
  • Squat while standing up straight on your foot balls.
  • Stand up.
  • Widen your stance by jumping with both feet. Keep the heels lifted.
  • Repeat the squats.


  • Stretch your arms to the sides of your head while lying on a mat.
  • Straighten your legs toward the ceiling.
  • Make a sideways leg swing.

Try Yoga

Flexibility, concentration, and strength are all crucial skills for pole dancing. This sport has several maneuvers that resemble yoga postures.

Also, yoga increases your strength and improves your coordination and balance.

Here are some yoga asanas you can practice to improve your pole dancing skills without a pole:

  • Sirsasana: To enhance the strength of arms, shoulders, wrists, and core. This pose is good for handstands in pole dancing.
  • Urdhva Dhanurasana & Anjaneyasana: To focus on backbends. It helps you perform Jade Split pole dancing skills without harming your spine.
  • Hanumanasana: To boost hamstrings. This pose aids in performing some movements in pole dancing, such as Butterfly or Chopper.
  • Navasana, Chaturanga, & Bakasana: To build and develop core strength. It would be best if you had hardcore to do Martini or Bottle Rocket skills.

Try Yoga

Do Pilates

Pilates is the best technique to boost your energy, body strength, and flexibility while gaining control over the limbs and back.

This exercise focuses on core muscles and enhances them better than yoga. Hence, you can practice Pilates at home to improve your pole dancing skills.

Consider some Pilates exercises below, depending on your level:


  • Sit on a mat and keep your back straight.
  • Open the legs slightly wider than the hips.
  • Stretch the arms to one side.
  • Inhale.
  • Twist your body to your right while carrying the arms.
  • Exhale.
  • Touch the left-hand finger to the right toe.
  • The palm is facing in as the right hand extends behind you.
  • Inhale while bringing your body back to the starting position.
  • Continue on the opposite side.

This exercise is suitable for beginners. It will focus on muscle groups, including the back and hamstring.


  • Sit on a mat. Ensure the knees are close to the chest.
  • Slide your hands over your legs and grasp your ankles.
  • Lift your feet off your mat (around 2 inches) and form your torso into a C.
  • Clap your feet three times.
  • Take a deep breath and gently roll onto the shoulders.
  • At the top, bring the feet together three times.
  • Exhale.
  • Bring your body back to the starting position.

This exercise focuses on the abdominals. It is ideal for intermediate pole dancers.


  • Lie on the back.
  • Bend the knees.
  • Extend the knees toward the ceiling.
  • Take the lower back and hips off the ground.
  • Use the palm to support the hips while putting the elbows underneath the pelvis.
  • Make the scissor shape while keeping the legs open.
  • Bring the legs together.
  • Switch sides.

Nothing is better than this option if you are at the advanced level and want an exercise working on your shoulders, abs, and hip.

Do Martial Arts

Martial arts are full-body workouts. They are an ideal method for improving overall mobility.

These exercises can improve the core muscles while also assisting you in understanding how your body responds to pressure.

High kicks, swift body weight shifts, and stability with intricate footwork are all part of martial arts moves.

After a particular time doing martial arts, you can gain skills you will use in pole dancing sessions.

Do Chair/Lap Dance

This exciting dancing routine may boost your self-confidence. Additionally, it might help you maintain blood pressure regulation.

Your confidence level will increase as you have more experience dancing in general.

Are you a beginner and always feel shy when performing pole dancing in front of a crowd?

With this dance, you only need to find a partner and a chair. Sway your hips to your favorite music.

While swaying, you work out your pelvic muscles and glutes. After the workout, you will feel sexy and confident.

If you are interested in this dance, watch this video to learn more about it:

Practice Cardio Strip Aerobics

With typical aerobic exercise, you get a moderate-to-vigorous workout. You can wear heels while practicing to improve your confidence and body image.

After constant practice, you’ll also experience a boost in your cardiovascular stamina and endurance.

You will feel comfortable doing this dance because it doesn’t require complex technicality and movements like pole dancing.

Below are some cardio strip aerobic workouts you may want to try:

Shoulder Roll

  • Roll the left arm and shoulder to your right.
  • Sway the hips to one side.
  • Bend the knees slightly.
  • Roll the right arm and shoulder to your left.
  • Repeat.

Cross & pump

  • Touch your shoulders by crossing your arms.
  • Cross the arms at the waist.
  • Open the arms.
  • Pump the chest twice.

Booty Shake

  • Put your hands up.
  • Bend the knees. After that, shake it.
  • Move around like the way you go around a chair.
  • Sway the body.

Try Pole Dancing Moves Without Pole

There are various pole dancing movements you can try without using the equipment. Below are some examples:


  • Put the backdown. The knees should be close to the chest.
  • Cross the knees.
  • Shoot the knees up. Ensure the back lifts off the ground.
  • Use the hands to support the lower back.
  • The other leg will do the same when you roll the outside one.
  • For a sexier action, move your hips along.


  • Face against a wall.
  • Make the downward dog pose. Ensure your hands are shoulder-width apart.
  • Walk forward on one leg.
  • Hop with one leg straight upward while bending your front knee.
  • Lift the leg that is jumping.
  • Point the toes upwards.

Tips For Practicing Pole Dancing Without Pole

Pole dance maneuvers may target every part of your body without a pole. They can function as a whole exercise regimen by themselves.

Pole routines require various cardiovascular activities. The body bend and complex stretches can target hard belly fat and strengthen the core.

How often can you practice pole dancing at home without a pole? If you’re a novice, working out twice a week and maintaining 30 minutes per session is better.

When you first start working out, you may feel sore. Therefore, allow muscles more time to recuperate.

Once you are an intermediate pole dancer, you should try to dance for one hour 3 times every week.

If you reach the advanced level, you may aim to practice four to five times weekly for at least one hour.

Avoid pushing yourself too much since doing so might result in injury. After every workout, don’t forget to stretch to relax the muscles.


Can I Learn Pole Dancing Without A Pole?

The good news is yes! It’s unnecessary to purchase and install a pole at home to practice.

Several alternative exercises can help you prepare and build your strength, like yoga or Pilates.

What Can I Use If I Don’t Have A Pole Grip?

If you can’t get a pole grip, let’s consider the following alternatives:

  • Mighty Grip
  • Toothpaste
  • Dew Point
  • EnviroGrip
  • Tite Grip

Can I Pole Dance With Nails?

The short answer is no. Long nails may restrain your performance and cause you injuries.

It’s essential to keep your nails at an appropriate length so they won’t snag on clothes and equipment.

Can You Wear Gloves Pole Dancing?

Yes! Although gloves are not compulsory in pole dancing, they are helpful tools to enhance your grip.

They will keep the hands from calluses and blisters. Also, if your hands often sweat, these products are must-have items.

Read more: How To Prevent Hand Calluses From Pole Dancing?

Can You Use Hairspray As Pole Grip?

The answer is yes. Hairspray is an affordable and easy-to-find product that you can look for to improve grip while dancing on the pole.

Can You Pole Dance With Jeans?

Never wear jeans while doing pole dance because they can restrict your movements and skills.

Final Thoughts

It’s possible to practice pole dance without a pole.

This way, you can save a lot of money while building strength and improving skills for this sport via numerous exercises.

It’s advisable to try yoga, Pilates, martial arts, chair dance, or cardio strip aerobics at home to gain style, techniques, and flexibility.

Practice makes perfect! Hopefully, this post will be helpful for you. Thanks for taking the time to follow it!

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