Heels dance is having a moment.
Choreo classes are popping up in every pole studio. Exotic and sensual movement is showing up on your Reel feed. Floorwork is its own whole world now. And if you've been quietly wanting to book a class — but the outfit question is holding you up — this one is for you.
I'm Rachel. I've been designing pole and dance wear for twenty-seven years, and I've fit hundreds of heels dancers across every body, every style, every level. Let me walk you through what to actually wear, what to skip, and how to walk into your first class feeling ready instead of second-guessing every choice.
Heels dance is different from pole (and your outfit should reflect that)
If you've done pole, your instinct might be to reach for your tiny grip shorts. Hold that thought.
Heels dance has different physical demands, and your outfit needs to match:
- More floorwork = more contact with the ground. Knees, hips, back, shoulders all take turns.
- Less climbing = you don't need the same amount of inner-thigh skin grip that pole demands.
- More flow and drape = fabric that moves with you actually matters. In pole, fabric is mostly in the way. In heels, fabric is part of the choreography.
- Heels = calves, thighs, and posture on display. Different lines than pole. Different flattering cuts.
- More sensual / chest-forward movement = hair flips, chest rolls, body waves. Your top has to hold you in and let you move.
So the answer isn't "wear less" or "wear more." It's wear differently.
The four things a heels dance outfit actually needs
Forget the Instagram versions for a second. On a real studio floor, your outfit needs to do four things well:
1. Protect your knees — before anything else
Heels dance is a floorwork discipline. Your knees are on the floor more than they're off it: drops, crawls, slides, floor combos, back rolls. Before you think about bras, shorts, or any of the pretty stuff — your knees need knee pads.
I'll say it again because it matters: this is the single most-skipped item in a beginner's kit, and the single most regretted one. Full fit guide further down this post, but the message is non-negotiable. Knee pads first. Everything else second.
2. Move with you, not against you
Heels dance is fluid. If your fabric is stiff, doesn't stretch four-ways, or bunches when you roll — you're going to feel it every eight-count. Look for pieces cut on a curve, with proper stretch memory (they snap back after you bend), and no rigid seams across areas that flex.
3. Cover what feels good to you to cover
There's no "correct" amount of skin in heels dance. Some dancers wear full bodysuits. Some wear a bra and shorts. Some layer up in mesh and tights. Some go full lingerie-set energy for practice. All of it is right, if it's right for you on the day.
Beginners often over-restrict themselves ("I need to cover this") or under-dress ("everyone else looks fierce so I should too"). Neither works. Wear what makes you stop thinking about your outfit — because the moment you stop thinking about it, you actually get to dance.
4. Handle floorwork without shredding
Your knees aren't the only thing taking impact — your outfit is too. If your pieces have:
- Delicate lace at the knees (which also sits right where your knee pad goes)
- Loose crystals or bulky beading on the hips or back
- Fabric that pills or catches (looking at you, cheap velvet)
… you'll destroy it in the first six classes. For learning classes, save the couture. Pick something structured and washable that can go in the mesh bag and come out fine.
What I actually recommend (from RARR's range)
Since you're asking what to wear, let me get specific. Here's how I'd dress a beginner heels dancer from the RARR range:
The reliable starter kit
- Knee pads — the first thing you buy, before anything else. Low profile, slim, non-slip. The ones built for pole and dance floorwork (not volleyball or construction) — they sit under tights, over bare skin, or hidden under long socks. Our dance knee pads collection is designed exactly for this. (We go deeper on the fit rules in the dedicated section below.)
- Booty shorts — the heels dance staple. Short, fitted, scrunch-bum styling, high-rise so the waistband sits flattering on the body. Different energy to pole grip shorts (which are cut mainly for inner-thigh grip) — these are cut to make your lines look good in heels, especially when you drop into floorwork and the shorts stay put. Our scrunch bum shorts range is the go-to.
- A supportive bra or crop top — something that holds you through chest rolls, hair flips, and body waves. Not a bralette. A real support piece. The RARR bra range has cuts for A cups through H cups.
- A skort for days you want extra flow — the skirt drapes as you move, the shorts underneath keep you covered. Honestly a secret weapon for heels choreo — pure drama with none of the "oh no it rode up" problem.
- A bodysuit for days you want one piece — nothing rides up, nothing shifts, nothing to adjust mid-class. Ideal for choreo run-throughs where you want to focus on the movement, not the outfit.
Once you know your style
- Felix collection — strappy, mesh, sensual. Perfect for choreo classes with performance energy. Not the first pick for floorwork-heavy sessions unless you're used to how it sits.
- Sparkles and Glitteratti — for show days, showcases, and the classes where you want to feel it. Save these for weeks 4+ once you know how your body moves.
- Luxe — minimal, strappy, cleaner lines. Good for polished choreo where the movement is the star.
- Curvy / Plus Size range (XXL–5XL) — designed for curves, not upsized from a sample. Cut so the waistband sits at the flattering line and the strap tension actually holds a bigger bust through the choreography.
The sexy extras: garters, fishnets & the heels dance accessories
Once you've got your base layer sorted, this is where the heels dance aesthetic really comes alive. These are the pieces that take an outfit from gym to stage.
🎀 Garters. The heels dance signature. A single thigh garter — elastic, lace, or satin — sits high on the thigh and completely transforms your silhouette in heels. One garter on your dominant leg looks considered. Two garters is full costume energy — save that for showcases. In class, one is plenty. Garters are the single easiest way to look like you've put thought into an outfit without changing anything else.
🖤 Fishnets or thigh highs. Instant texture, instant length-of-leg illusion in heels. Fishnets handle floorwork surprisingly well (they're a lot more durable than they look). Thigh highs with a silicone band stay up on their own — much easier than suspenders for class.
📿 Chokers. A quick way to add performance energy without a full outfit change. Keep them thin and simple (less to catch during hair whips) and skip anything that dangles.
🕸️ Mesh overlays and long-sleeve crops. Perfect for the warm-up — strip them off once you've got the first sweat on. Also great for the "I don't want to feel exposed walking in" moment that catches most beginners off guard.
⛓️ Harnesses. Statement pieces. Beautiful in photos, incredible for showcases, but overkill for a weekly class — save them for the moments that deserve them.
🧦 Fitted long socks or legwarmers. Underrated. Not just for warmth — they cover knees for floorwork, protect against mat burn, and lengthen the line of the leg under heels in a surprisingly flattering way.
A good rule: pick one accessory and let it do the talking. Garter or choker or fishnets. Three accessories at once reads as costume. One, well-placed, reads as intentional.
One quick layering note: your knee pads sit under most of these — tights, fishnets, long socks, legwarmers all layer over the pad. So the accessories are the show, but the knee pads are the foundation keeping you dancing week after week.
🦵 Knee pads: the one thing most beginners under-estimate
If I could only tell you one thing before your first heels class, it would be this: wear knee pads.
Heels dance is a floorwork discipline. That means knees on the floor, hips on the floor, backs rolling across the floor — over and over for an hour. The studio floor is harder than you think, mat burn is real, and bruises on your kneecaps don't just hurt — they stop you dropping fully into the choreography the next week because your body remembers.
New students almost always skip knee pads for their first class ("I'll be fine, we're just learning"). They almost always buy a pair before class three.
What to look for in a heels dance knee pad
- Low profile. Thick volleyball-style knee pads look chunky in heels and break the line of the leg. For heels dance, you want slim, discreet, often with just a strip of padding at the kneecap. The silhouette matters.
- Non-slip inside. The pad has to stay put when you drop. If it slides down to your shin mid-move, you'll feel it.
- Washable fabric. You'll sweat into them. A lot.
- Dark colour if you don't want them visible — most dancers go black or nude.
Where they sit in your outfit
Three normal options:
- Over tights or fishnets — easiest, most common, grips best to the pad.
- Over bare skin — fine, but check the silicone band doesn't pinch after an hour.
- Under long socks or legwarmers — hidden, protected, lengthens the leg line.
The one thing to avoid: pads with hard shells that catch on fabric when you slide. Soft gel or foam is your friend here.
📖 Full breakdown over on our Pole Dancing Knee Pads 101 guide — the fit rules, the brands we recommend, when to replace them.
Trust me on this one. Knee pads are not optional.
What to skip for your first class
A quick honest list:
- Loose, flowy fabric that's not fitted anywhere. Looks great standing still, catches on every floor move.
- Anything with a low back that requires you to not touch the floor. You will touch the floor.
- Brand-new heels you've never walked in. Break them in at home for a week first.
- Jewellery you love. Necklaces, hoops, rings that catch fabric or hair — leave them in the car.
- Fake tan applied that day. It transfers to your outfit and to the studio floor. Neither will thank you.
- Body glitter or oil. Same reason as fake tan, plus glitter never truly leaves a studio floor once it arrives.
Heels themselves — a quick word
This isn't a shoe-buying guide (that's a full post of its own — coming soon), but for a first class:
- Ask your studio what heel height they teach in. Most beginner classes are 6–7 inch. Some do lower.
- Platform heels (Pleaser style) are the industry standard — the platform makes the height way more walkable than it sounds.
- If you own a pair from a previous life (dance, drag, cabaret) — bring them. You don't need studio-specific heels on day one.
- If you don't own any — many studios have loaners for the first class. Ask.
The first-class checklist
Grab a screenshot of this one:
- ✅ Knee pads (non-negotiable — your knees will thank you)
- ✅ Supportive top (holds through movement)
- ✅ Booty shorts, skort, or bodysuit (mid-coverage, four-way stretch)
- ✅ Heels you've walked in at least once (or borrow from the studio)
- ✅ Water bottle
- ✅ Hair tie you can quickly redo mid-class
- ✅ Mesh wash bag to protect your outfit on the way home
- ❌ Fresh fake tan / body oil / heavy body lotion
- ❌ Jewellery that catches
- ❌ A whole outfit you've never worn to move in
The body confidence bit
Every heels class I've watched has one moment that never fails: someone walks in nervous, catches their own reflection in the mirror during the warm-up, and something shifts.
Heels dance is one of the fastest ways I've seen women (and non-binary folks, and men, and everyone in between) rebuild a relationship with their own body. It's not about being anyone else's version of sexy. It's about your body, moving on your terms, in a room of people all doing the same personal thing.
So wear the outfit that makes you stop thinking. That's the whole trick.
❓ Heels Dance Class Outfit FAQs
What should I wear to my first heels dance class?
A supportive bra or crop, mid-coverage shorts or a bodysuit, and heels you can walk in. Skip fresh fake tan, body oils, and delicate fabric.
Can I wear pole shorts to a heels class?
You can, but pole shorts are cut for inner-thigh skin grip and often ride higher at the leg opening than you'll want for floorwork. Booty shorts are the better pick — same vibe, cut for a flattering line in heels rather than for gripping a pole, and they stay put when you drop to the floor.
What are booty shorts and how are they different from pole shorts?
Booty shorts are the heels-dance staple: short, high-rise, usually with a scrunch bum, fitted so they don't ride during floorwork. Pole shorts are cut for grip and expose more of the inner thigh. There's overlap — many pieces work for both — but if you're buying specifically for heels, prioritise coverage and fit over grip zones.
Do I need to wear garters to heels class?
Not at all — most beginners don't. But one thigh garter is the single easiest way to level up an outfit from gym to stage, and plenty of regulars wear them from week one. Save double garters and full harness looks for showcases.
Do I need to wear lingerie or "sexy" outfits to heels class?
Not at all. Wear whatever coverage makes you comfortable moving. Everyone in a heels class dresses differently — full bodysuits are just as common as strappy sets.
What heels should I wear?
For a first class, borrow studio loaners or bring platform heels you've already walked in. Most studios teach in 6–7 inch platform heels, but confirm with your teacher.
What kind of bra do I need for heels dance?
Real support, not a bralette. Look for a cut that holds you through chest rolls, hair flips, and body waves. If you have a bigger bust, prioritise band structure over strap thinness. See our pole wear for bigger busts guide — same rules apply.
Can I wear leggings to heels dance?
Yes, if the class is more choreo-focused and less floorwork-heavy. Ask your instructor. For heavy floorwork, shorts or a skort tend to be more comfortable.
Is heels dance only for women?
Absolutely not. Heels dance welcomes every gender. Men's heels, non-binary heels dancers, and gender-diverse choreo classes are growing across Australia and globally.
How is heels dance different from pole?
Less climbing and inverting, more floorwork, more sensual and flow-based movement. Different outfit rules and different physical demands. Both can be beautifully sensual — they're just different disciplines.
Ready to build your outfit?
Whatever you wear, whatever body you're bringing, whatever style you gravitate toward — heels dance welcomes you. It really is that simple.
If you're putting your first heels-class kit together right now, our pole wear collection has starter-friendly bras, booty shorts, skorts and bodysuits from XS to 5XL, plus our dance knee pads collection built specifically for heels floorwork. And if you're not sure which cut suits your bust or body, message us — twenty-seven years of fittings later, matching a piece to a person is my favourite part of the job.
See you on the floor. 💖
— Rachel
📚 More reading if you want it:
- Thinking about pole too? What to Wear to Your First Pole Class
- Bigger bust? Pole Wear for Bigger Busts: Support, Coverage & Confidence
- Building a full kit? Pole Wear Buying Guide: Everything a Pole Dancer Actually Needs
Designed in Australia. Made for every body. Built to move with you, whether you're upside down or on the floor.
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