How To Twerk For Beginners: The Complete 36-Minute Step-By-Step Workout
I’m going to be honest with you — the first time I tried to twerk, I was in the back of a video shoot with Nicole Steen, and I had absolutely no idea what I was doing. 😄
That video went on to get 9 million views. And the comments about me? Let’s just say they were… educational ☠️.
But here’s the thing — that video was called “Learn How To Twerk For Beginners.” If you were watching it, you were a beginner too. We were all learning together.
That’s exactly why we made this. The full, complete, nothing-held-back 36-minute beginner twerk workout with Nicole that we always wished existed. Whether you’ve never twerked a day in your life or you’ve been trying to figure it out for years — this is your guide.
What Is a Twerk Workout for Beginners?
A twerk workout for beginners combines two things: booty-strengthening exercises that build the muscle foundation you need to twerk properly, followed by step-by-step twerk move breakdowns that teach your body the technique.
This is the Tone N Twerk formula that Nicole Steen has been teaching for over a decade. You don’t just learn to shake — you build the strength to do it right, and then you put it all together in a full twerk dance routine.
The result? A stronger booty, better coordination, and the kind of confidence that only comes from learning something you thought you couldn’t do.
No experience needed. No specific body type required. As Nicole says — it doesn’t matter how big or small your booty is. If you can move it, you can do it.
What You’ll Learn in This Beginner Twerk Workout
This full 36-minute workout is broken into four parts:
Part 1: Warm Up Get your body ready to move with a gentle warm up that primes your hips, glutes, and lower back for your booty training.
Part 2: Booty Toning Workout Before you twerk, you build. Nicole leads you through a glute-focused strength circuit to activate and tone the muscles you’ll be using:
Plie Squats · Curtsy Lunges · Forward Hinge to Back Leg Raise · Reverse Lunge · Squats · Squat with Leg Lift
This is what separates a twerk workout from just a dance class. The strength work is what actually lifts and shapes your booty over time. For more on building glute strength through dance, check out our Tone N Twerk workout guide.
Part 3: 12 Twerk Moves Broken Down Step By Step This is the heart of the workout. Nicole breaks down every single move before you do it — so you understand the technique, not just the motion. Here are all 12 twerk moves you’ll learn:
1. Basic Twerk The foundation of everything. Learn your stance, how to engage your lower back, and how to get that signature bounce.
2. Knee In Twerk Add a knee isolation to your basics for more hip movement and booty activation.
3. Shakey Leg Twerk Loosen up your legs and let the shake travel through your whole lower body.
4. Single Leg Knee Pop Build coordination by isolating one leg at a time — this one really lights up your glutes.
5. Shimmy Shake add upper body rhythm for a full-body feel.
6. Drop It Down Low Take your twerk lower — this variation fires up your quads and glutes at the same time.
7. Plank Side to Side Twerk A floor-based twerk that works your core while you get that booty moving.
8. Pushup Twerk Yes, you read that right. Combine upper body strength with twerk isolation for a move that gets everything burning.
9. Cat Cow Borrowed from yoga, this move teaches your spine to move fluidly — essential for advanced twerking.
10. Seated Booty Isolations Learn how to isolate your glutes from a seated position — the secret to clean, controlled technique.
11. Down Up Knee Side Twerk A dynamic move that combines levels with direction changes.
12. Crybaby Twerk The fan favorite. This move has the most personality and is the one you’ll want to bring to the dance floor.
13. Pelvic Thrust Build hip power and fluidity with this foundational movement.
For a deeper breakdown of individual moves, check out our how to twerk for beginners step by step guide.
Part 4: Learn A Dance Routine Put it all together. Nicole walks you through a short twerk choreography using the moves you just learned — so you finish the class with an actual routine you can do.
Cool Down Close with a gentle cool down to stretch out your glutes, hips, and lower back.
Is Twerking a Good Workout?
Absolutely — and the science backs it up. According to research covered by Healthline, twerking engages your glutes, hamstrings, hip flexors, and core simultaneously — making it one of the most efficient lower-body workouts you can do. When you add the strength training component the way our Tone N Twerk workout does, you’re also building muscle that keeps your metabolism elevated long after the workout ends.
The mental benefits are just as real. You can build body confidence in a way that traditional workouts simply don’t — because it asks you to move with ownership, not just effort.
Frequently Asked Questions
Q: Can I learn to twerk if I’ve never danced before? A: Yes — this workout was specifically designed for complete beginners. Nicole breaks every move down before you do it, and modifications are available throughout.
Q: Do I need a big booty to twerk? A: No. Nicole says it best in the video — it doesn’t matter how big or small your booty is. What matters is that you can move it, and this workout teaches you exactly how.
Q: How long does it take to learn twerking? A: Most beginners start feeling comfortable with the basic twerk within a few sessions. The more you practice, the more natural it feels. Consistency matters more than talent.
Q: What equipment do I need for this workout? A: Nothing — just comfortable clothes and enough space to move. Optional: light hand weights for the booty toning section.
Q: How many calories does twerking burn? A: This is a moderate-to-high intensity cardio workout. Combined with the strength training in this video, a 36-minute session can burn between 200–400 calories depending on your weight and intensity level.
Q: Is this workout good for toning your booty? A: Yes. The booty training section specifically targets glutes through plie squats, curtsy lunges, and leg raises — all designed to lift and shape over time.
Meet Your Tone N Twerk Instructor — Nicole Steen
Nicole Steen is Hip Shake Fitness’s Tone N Twerk instructor and one of the most respected twerk fitness instructors in the country. A native of Los Angeles, Nicole began dancing at age 3 and went on to become a Champion Dancer, Baton Twirler, and title holder for Miss Majorette, World Flag Champion, and World Pom Pom Champion. She is certified by AFAA, ACE, Zumba, and Body Pump, and has taught twerk fitness classes at Equinox. She’s known in dance fitness circles as the Cardio Dance Queen.
Follow Nicole: @nicolesteenfitness
Ready to Start? Watch the Full Workout Now
👉 Subscribe to Hip Shake Fitness on YouTube for new twerk workouts every week:
💪 Want a full 21-day program? Join the free Total Body Tone Challenge — Tone N Twerk is one of the four workout styles included.
I’ve come a long way from the girl in the back of that video who didn’t know what she was doing. And if you follow along with Nicole in this workout — so will you.
See you on the dance floor. 💃🍑
— Charlene, Hip Shake Fitness
