How To Inside Leg Hang
Learn to Pole
It's time to get acquainted with the inside leg hang. 🔥
This move is an intermediate pole dancing trick that looks graceful and amazing. Plus, this gorgeous move is a pillar in any aerial pole routine because of its major versatility.
If you're ready to learn how to master your inside leg hang, keep reading.
What NOT to Do When Learning the Inside Leg Hang
The inside leg hang can look beautiful, but it can also burn like crazy if you don't do it right.
If you end up with some pole kisses across your thighs, don't worry, we've all been there. Still, we want your pole tricks to be as painless as possible and still look breathtaking. 😍
This is why you should be aware of what you're doing before you even hop on your pole.
It's all about contact points. Where skin touches the pole.
Many pole dance students start by rushing into the move. They hop onto the top, go into an invert, push their hips up, and hook their inside leg. In this position, you'll be too vertical and straight.
Remember, the more correct points of contact you have, the easier and safer your pole trick will be. Try this instead.
Before We Get Started
Learning pole dancing at home can be both freeing and limiting without the right support. That's why we worked crazy hard to bring you the Fit2Flaunt app. 😍
We designed it so you can learn more than just pole tricks. You get to learn the art of pole dancing in depth, with a variety of amazing classes for every skill level.
Newer than this move? Start with our complete beginner's guide to pole dancing and come back once your climb feels solid.
Inside Leg Hang: Step by Step Tutorial
Start by inverting
Inverting is a skill you should already have practiced before this tutorial. If you haven't, no worries. Now is the perfect time to learn.
Remember, if this is your first time doing your invert, your abs will hurt a bit. That's how you know you did it right. 😄
When you're comfortable, come back to this tutorial and show us what you can do.
Time to do your inside leg hang
You've become an invert pole dance pro, and now you're ready to master the inside leg hang. We're excited to teach you how it's done. 🔥
- Invert. As shown in the video above. If you're reading this, we're going to assume you've already got your invert down.
- Find your first contact point. Your side, right in between your hip and ribs. When you feel this connection is secure, hook your inside leg on the pole above you.
- Hook with your ankle, not your knee. You might be tempted to put your inner knee or hip joint onto the pole instead, but trust us, stick with your ankle. This will give you the best support.
- Squeeze your bent knee inward. This locks the shape and takes the strain off your grip.
- Pull your outside foot toward the floor. Safety tip: this secures the connection further.
- Release your hands and smile. You're doing the inside leg hang!
Need more detail?
Watch this inside leg hang and outside leg hang tutorial, including the common mistakes to avoid.
Still Having Trouble With Your Inside Leg Hang?
Inside leg hangs are extremely frustrating and can take lots of practice to make perfect. But with the Fit2Flaunt app, you can add this trick to your routine ASAP.
We have TONS of HIIT workouts and flexibility training classes available for all pole dance skill levels. Plus you'll even get to add this hot new move to the latest choreo routine. 🔥
Training at home and still shopping for the right pole? An inside leg hang puts your full bodyweight into the pole, so a properly tensioned pressure mounted portable pole matters here more than it does for spins. Our full dance pole collection lists the weight rating on every product page.
DM us on Instagram and we'll give you some personalized tips and tricks.
As always, Happy Poling, Flaunter!
Inside Leg Hang: FAQs
What is an inside leg hang in pole dancing?
An inside leg hang is an intermediate aerial pole move where you hang from the pole by hooking your inside leg over it, with your side pressed against the pole between your hip and ribs. Your hands come off, so the shape is held by leg and side contact alone.
What is the difference between an inside and outside leg hang?
The inside leg hang hooks the leg closest to the pole and grips with the inside of your thigh and knee. The outside leg hang hooks the far leg and loads the back of the knee. They use different contact points, so strength in one does not automatically transfer to the other.
Do I need to invert before learning the inside leg hang?
Yes. The inside leg hang is entered from an invert, so a controlled, repeatable invert is the prerequisite. If your invert still relies on kicking up, spend more time conditioning before attempting this move.
Why does my inside leg hang hurt so much?
Usually because your body is too vertical and too much load is landing on one small patch of skin. Getting your side onto the pole first, then hooking, spreads the contact and cuts the burn. Pole burn and bruising also fade as your skin conditions over a few weeks.
Should I hook with my ankle or my knee?
Your ankle. Hooking with the inner knee or hip joint feels natural but gives less support and puts pressure on the joint. The ankle hook plus an inward knee squeeze is the safer, more secure shape.
How long does it take to learn an inside leg hang?
Most polers who already have a solid invert land a supported inside leg hang within a few weeks of consistent practice, and a hands free version over a couple of months. Progress depends far more on conditioning than on flexibility.
Can I practise the inside leg hang at home?
Yes, provided your pole is mounted under a ceiling joist and tensioned to the manufacturer's instructions, and you use a crash mat. Check the pole before every session, since this move loads it far more than spins do.
Shelly Murdock is an exotic dancer turned entrepreneur. She is the founder of Fit2Flaunt and Exotic Workout Studio, and has spent years empowering women through pole dancing.
New here? Start with the Learn to Pole blog or take the Fit2Flaunt app for a 7-day free trial.
