What Is High Heels Dance? A Beginner’s Guide (and Where to Try It in Zurich)

Let me guess. You saw a heels dance video on Instagram, watched it three times and thought “I could never”. And then, a bit more quietly: “…but what if I could?”

If that’s you, welcome. Most women who come to my high heels dance class in Zurich start exactly there. They’re curious, a little nervous, and pretty sure everyone else will walk in heels like a model on a runway.

Here’s some good news: you don’t even need heels to start. Plenty of women dance their first classes barefoot or in socks and put the heels on when they feel ready. In this guide I’ll explain what high heels dance is, who it’s for (most likely you), what happens in your first class and what to wear. I studied psychology, so I’ll also tell you a bit about why this style does your head so much good.

What is high heels dance?

High heels dance, or simply “heels”, is a style danced in high-heeled shoes. It grew out of other styles like jazz, commercial dance and contemporary. Over time it developed its own technique: how to walk, turn, balance and work on the floor in heels. The focus is often on feminine, confident and expressive movement, and every teacher and every dancer brings her own flavour to it.

Think of it a bit like cooking. Jazz, commercial and contemporary are the basic ingredients, and heels is a dish with its own recipe. You can still taste where it comes from, but it’s something new.

In a typical class you’ll work on:

• Walks and posture. There is a right way to walk in heels, and nobody is born knowing it.
• Isolations. Moving your hips, chest or shoulders on their own is harder than it sounds and much funnier than you’d expect.
• Floor work. Yes, we go down to the floor, which is why knee pads quickly become your best friends.
• Choreography. A short routine to music, learned step by step.
• Expression. Your face, your gaze and your attitude are part of the dance too.

So it’s a proper dance class, with a warm-up, technique and quite a lot of laughing. Nobody is judging you or handing out points.

Can a total beginner do heels dance?

Yes, absolutely. Let’s go through the four worries I hear most often.

“I can barely walk in heels.” Perfect, then you’ll learn. We start with how to stand, shift your weight and walk. Your ankles will thank you later. And until you feel ready, you can simply dance barefoot.

“I have no dance experience.” Most of my students didn’t either when they started. We break the choreography into small pieces and repeat them until they start to feel like yours. Everybody starts somewhere, usually in the back row, and that’s completely fine.

“I’m not sexy / flexible / young enough.” Femininity has many faces. In my classes some women move softly, some are sharp and powerful, and some are mostly hilarious. All of them dance heels.

“Everyone will look at me.” In reality everyone is busy looking at themselves in the mirror and trying to remember if it was left or right. You’re much less visible than you think.

Why women love it: benefits for body and mind

Let’s start with the body. Dancing in heels works your legs, glutes and core, trains your balance and does wonders for your posture. One day you’ll catch yourself standing differently at the bus stop. Your colleagues might notice too.

The effect on the mind surprises people more. This is what I see in class again and again:

• Your head finally gets a break. It’s impossible to count “five, six, seven, eight” and think about your inbox at the same time. Choreography works a bit like a moving meditation, just with better music.
• Confidence grows from the body up. We usually try to think our way into feeling confident. In heels class you practise it with your body: chin up, shoulders open, walking across the room as if it belongs to you. After a while your head starts to believe it.
• You find your own way of feeling feminine. At your own pace and in your own style.
• You meet women who get it. Laughing together at the same impossible hip roll connects people faster than any networking event.

If you’d like to read more about why movement matters so much for us women, I wrote about it in More than just a dance class: find your rhythm in Zurich.

What happens in your first heels dance class

Here’s how a 60-minute class at The Dance Class looks:

1. Warm-up. We wake up the ankles, knees and hips, because they’re about to work harder than usual.
2. Technique. Walks, turns, isolations and the basics of moving safely in heels. This is usually where the giggling starts.
3. Choreography. A short routine taught in small pieces. Nobody expects you to remember all of it after one evening, so relax and enjoy it.
4. Cool down and stretch. We slow down, stretch and breathe before you head back into real life.

Most women leave their first class with sore calves and a big smile. The calves usually recover in a day or two.

What shoes and clothes do you need?

You don’t need to buy anything before your first class. In my studio you can try on a pair of heels, buy a new pair, or dance barefoot or in socks. Whatever feels right for you.

When you’re ready for your own heels, look for:

• An ankle strap. It keeps the shoe on your foot during turns, which is rather helpful.
• A stable heel. A slightly thicker heel is easier for beginners than a very thin stiletto.
• A moderate height. Start lower and go higher once your ankles and balance feel at home. It’s a bit like learning to drive: you start on quiet streets before you take the motorway.
• A sole with a little grip. Enough to turn smoothly without slipping.

For clothes, wear anything you can move and squat in, like leggings, shorts and a comfy top. Knee pads are useful for floor work (your knees will send you a thank-you card). Bring a bottle of water and leave the perfect outfit pressure at home.

Where to try high heels dance in Zurich (and online)

If you live in Zurich, come and dance with us. The Dance Class runs high heels dance every Tuesday at 18:00, followed by lyrical jazz at 19:00, at Studio Le Nid Kulturraum, Rüdigerstrasse 10, 8045 Zürich, a few minutes from Sihlcity. You can take one class or stay for both. Each class is 60 minutes, all classes are taught in English, and beginners are very welcome.

Your first class is a trial class for CHF 25, so you can see how you feel before you commit to anything. (Most women come back.)

Not in Zurich? I also teach live online classes on their own schedule: high heels dance, lyrical jazz, pilates, stretching and fit dance. Your living room becomes the studio. Maybe move the coffee table first.

Not ready for a group? In a private class we work on exactly what you want, at your pace, in the studio or online. Come alone or bring your friends.

Book your trial heels class in Zurich →

See you on a Tuesday. Come as you are, with or without heels.

FAQ about high heels dance