Pole Trick Tutorial: Ballerina (Beginner Level)

Pole dancing is all about grace, strength, and flow, and the Ballerina trick blends all three. Whether you’re brand new to this move or levelling up your combos, this tutorial will walk you through the steps, common mistakes, and variations so you can feel confident and safe as you learn.

What is the Ballerina Pole Trick?

The Ballerina is a beautiful split-style pose where your body wraps around the pole, one leg extended behind you and your torso rotating to open your chest. Think elegance, think control, this is a move that looks effortless, but requires flexibility, balance, and grip

Step-by-Step: How to Do the Ballerina

1. Start from a basic climb or side sit
   Get yourself securely up the pole. You want enough height to extend your legs without brushing the floor.
   

2. Wrap your inside arm and leg around the pole
   This creates your anchor point. Keep your grip firm but relaxed.
   

3. Rotate your torso outward
   Slowly turn your chest away from the pole. This is where balance and core engagement come into play.
   

4. Extend your back leg
   Your outside leg stretches behind you in a straight line (point those toes, ballerina style 💃).
   

5. Open through the chest
   Think ballet posture, long spine, shoulders back. This creates the iconic arched silhouette of the Ballerina.

Common Mistakes to Avoid

• Slipping grip: If you find yourself sliding, wearing sticky pole leggings can help you “stick” more securely to the pole.
  

• Closed chest: The trick loses its elegance if you hunch forward. Practise opening up slowly to avoid strain.
  

• Overstretching: Don’t force the split position. Build flexibility over time.
  
  

Variations to Try

• Beginner Ballerina: Keep your back leg slightly bent until you gain more strength and flexibility.
  

• Advanced Ballerina Split: Once you’re comfortable, extend both legs into a deeper split for a wow-moment shape.
  

• Grip-assist Ballerina: Struggling with sweaty hands? Try pole dance gloves for that extra grip boost.
  
  

Safety Tips for Training

• Warm up your back and hips before attempting the Ballerina. Mobility is key.
  

• Protect your knees if you’re practising floor exits by using pole dance knee pads.
  

• Don’t rush it’s a trick that looks better when controlled and intentional.
  
  

FAQs

Is the Ballerina trick beginner-friendly?
It’s considered an intermediate trick since it requires some flexibility and balance. But beginners can try prep versions with modifications.

What muscles does the Ballerina work?
Core, obliques, inner thighs, shoulders, and back. Basically, a full-body glow-up.

Do I need grip gear for the Ballerina?
Not always, but if you’re sliding or nervous about grip, pole grip leggings or gloves can help you train more confidently.

Final Thoughts

The Ballerina pole trick is elegance in motion, proof that strength and grace go hand in hand. Take it slow, practise consistently, and don’t be afraid to lean on gear like sticky leggings or knee pads to keep yourself safe and confident.

💫 Got questions about the Ballerina? Drop them in the comments, we love helping our pole fam grow!
 

"When it’s freezing cold ❄️ but you want to play, @superflyhoneyworld sticky leggings save the day! 🤗" - Angelina Polerina