How to Twerk for Beginners
Master fundamental twerk choreography inspired by Kaleila Jordan's high-energy routine, focusing on pelvic tilts, squat mechanics, and rhythmic glute isolations.
- Read the tools, materials, safety notes, and steps below for free.
- Tap Start Camera Coach when you want hands-free voice help.
- Allow camera and microphone. Point your phone at the work; the coach watches your progress and tells you the next step.
🧰 Required Tools & Equipment
- ✓ Full-length mirror
- ✓ Yoga mat
- ✓ Supportive athletic sneakers
- ✓ Water bottle
- ✓ Bluetooth speaker or smartphone
📦 Materials & Supplies
- ✓ Loose athletic shorts or booty shorts
- ✓ Dance workout playlist (90–105 BPM)
- ✓ Electrolyte hydration drink
⚠️ Safety Checkpoints & Warnings
- • Ensure knees stay aligned over mid-toes without caving inward during deep squats.
- • Isolate motion through the pelvis and lower lumbar spine without hyperextending the mid-back.
- • Engage the deep core and transverse abdominis to prevent lower back strain.
📋 Step-by-Step Guide (6 Steps)
Perform Dynamic Lower Body & Spinal Warm-Up
Begin on your yoga mat performing cat-cow stretches for 60 seconds to mobilize the lumbar spine and pelvis. Stand up and complete 10 wide hip circles in each direction followed by 15 bodyweight squats. Finish with active hamstring sweeps to prepare the posterior chain for explosive contractions.
- • Spine articulates smoothly through flexion and extension without pinch points.
- • Hip joints feel lubricated and warm to the touch.
- • Rushing the warm-up with cold hip flexors
- • Arching the neck aggressively during spinal movements
Set the Wide-Base Twerk Stance
Stand facing the mirror with your feet slightly wider than shoulder-width apart and toes turned outward at a 45-degree angle. Sink your hips down into a quarter-to-half squat while hinging slightly forward at the hips, keeping your chest open and proud. Place your hands lightly on your upper thighs to support your torso and stabilize the pelvic girdle.
- • Knees track directly over the second toe in the mirror.
- • Torso forms a clean 45-degree angle to the floor with a flat back.
- • Allowing knees to collapse inward toward the midline
- • Rounding the upper back and dropping the chest toward the knees
Drill Anterior and Posterior Pelvic Tilts
From your supported squat stance, focus entirely on moving your tailbone without bobbing your entire body up and down. Tilt your pelvis forward by tucking your tailbone under (posterior tilt), then release and arch the lower back to point the tailbone upward (anterior tilt). Repeat this 'tuck and arch' slowly to find the complete range of movement before increasing speed.
- • The waistband of your shorts tilts upward and downward in a clear rhythmic motion.
- • Upper torso and head remain steady at the same elevation.
- • Moving the shoulders up and down instead of isolating the hips
- • Holding the breath during rapid pelvic transitions
Incorporate Knee-Assisted Glute Pops (The Bounce)
Synchronize your pelvic tilt with a micro-pulse through your knees to create the classic 'pop' vibration. As you snap your tailbone upward into the arch, extend your knees slightly (without locking out), and soften the knees as you tuck. Focus on the accent on the upward release, allowing relaxed glute tissue to shake freely at the peak of the extension.
- • Glutes produce a visible upward shake on the downbeat of the music.
- • Knees act as shock absorbers with a fluid, gentle pulsing motion.
- • Locking knees out fully and hyperextending the joints
- • Tensing the glute muscles during the release phase, which prevents natural jiggle
Transition to Hands-on-Knees Isolated Hip Rolls
Rest your palms firmly on your thighs just above the knees and shift your weight slightly to the right heel. Roll the hips in a circular pathway by tucking forward, sliding to the right, arching back, and sliding to the left in one continuous fluid motion. Complete 8 clockwise rotations on beat, then reverse to 8 counter-clockwise rotations.
- • Hips trace a full horizontal circular orbit beneath a stationary ribcage.
- • Hands provide firm upper-body stability throughout the circle.
- • Letting the ribcage and shoulders sway along with the hips
- • Cutting off the back arch of the circle
Execute the All-Fours Floor Twerk Sequence
Lower down onto the yoga mat into a quadruped position on all fours, placing wrists under shoulders and knees under hips. Step your knees slightly wider than hip-width and arch your lower back to lift your sit bones toward the ceiling. Rapidly alternate tucking and snapping the pelvis upward in a fast 2-count tempo to isolate glute movement without leg fatigue.
- • Arms remain straight and locked into the mat without dipping through the elbows.
- • Glutes pop upward on alternating fast counts.
- • Collapsing through the shoulders and sinking into the scapulae
- • Bending the elbows rhythmically instead of using hip mechanics
Credit: inspired by an original tutorial by PS Fit — watch the original on YouTube.
Don’t have everything?
- No Yoga mat? Carpeted floor or folded blanket
- No Full-length mirror? Phone front camera set at knee height