Invert Prep For Pole Dance

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A big milestone for any pole dancer, is to be able to invert – go upside down.

There are so many amazing moves to learn before you’ll be ready to invert, so why not add some exercises in now that are perfect for invert prep?

This video is not a tutorial for inverting, but it certainly is a tool for making inverting much easier when you come to it 😀

No matter what level you are, these exercises are great for getting and keeping you super strong. You can put them together into a fun workout too. I would suggest picking 3 or 4 exercises, attempting 5 on each side. If that’s too much, aim for 3 – just make sure that you even up both sides.

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Our Exercises

  • Knee Tucks
  • Pike
  • Straddle
  • Tuck and Extend (outside leg)
  • Low Hold
  • Climb and Hold


Our knee tuck is a great foundation move. If this is too difficult, start with one leg on the floor and hold the other leg up. Lift the leg on the floor up to meet your other leg, and then back down.

Make sure that you can complete 5 strong reps of each exercise on each side before moving up a level – make sure that you can complete the beginner / improver exercises before trying the advanced.

It is best to make sure that you have a solid knee tuck before trying the straddle and pike.

When you tuck and extend, make sure you are extending the outside leg. The aim is to get close to the pole with your toes – but not touching. It’s hard to extend the leg at first, but all of these exercises will make it much easier.

You really want to be using your core – make sure you tuck your pelvis under. Nothing should hurt in these exercises, so stop if it does – especially your back.

Let me know how you get on with this one 😀 Do you have a favourite exercise to help with inverts?

Category: Fitness, Training, Vlogs

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 4 advanced personal trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place

Pole Dance Classes in Norwich

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2 Comments to “Invert Prep For Pole Dance”

  1. Hajni says:

    Hi Holly,

    My problem is that my knees won’t stay stretched when I do the invert. I can do it but it is not beautiful at all.
    How could I improve it? Do more abs excercises?

    Thanks for your advice!

    • Holly Munson says:

      Hi Hajni,

      Core exercises are great for any lifting – are you struggling to keep your legs straight while inverting? You can invert, then dismount as slow as you can in a v shape with your legs – you can start with both knees bent, then one leg straight, then the other straight and then both. Hopefully that will then help you lift with straight legs 😀

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