Booty Shakin' dance program

How to dance in the Squat position

& get Maximum Hip Movement!

Let’s move… 

Would you like to get the maximum amount of movement from your hips?

Listen, you need to bend your knees, and learn how to dance in the Squat position. I like to acknowledge the ROOTS of this fabulous for your fitness & hip movement squat position…by calling it :

“The African Seated Dance Position”

Dance Tutorial # 1: The African Seated Dance Position

I’m going to invite you try this out in the video below…and the first step to get maximum movement with your Hips when you Dance…

And get all of the full-body benefits of rocking a Squat too…

You want to bend your knees slightly and feel like your back is sliding down a wall—so that you end up dancing in a “seated” position.

If you want to get max movement with your Hips—you absolutely want to bend your knees slightly.

If you don’t bend your knees when you dance, you’re not going to get very much movement from your hips…and that can make your dancing more stiff and less feel-good than it needs to be.

And essentially most all of the hot dance styles right now have their roots in traditional African dance:

Latin & Afro-pop dance styles that are taught in Zumba classes, Brazilian Samba classes, Soca Fitness & Afropop classes…

Latin partner dances like Bachata and Zouk…

And hot singular dance moves like booty shaking, popping & twerking…

All invite you to bend your knees so that you can completely free up your Hips to move in every direction you please.

Ok, so if you’re looking for maximum hip movement with dancing…and to get a great low-impact, full-body workout with dancing too…try out my foundational African Seated Dance Position dance tutorial below.

Again, look to your Hips & booty to have the most fun with dancing.

Hand, you get some major perks from dancing in the African Seated Dance Position:

A. You’re going to get the maximum movement from your hips…and be in the perfect position to freely shake your booty when you dance! 

B. Plus, the African seated dance position is much like doing SQUATS the whole time you’re dancing, so it makes dancing low-impact AND way more effective for burning fat and building muscle (woot)…

C. Activate your core, hips & glutes to have superb hip control and self-expression, when you dance.

Learn it through Play

The trick of it is though…to first learn this seated hip dance position through PLAY (have fun learning it & don’t stress about getting it perfect)…try to turn OFF your mind. In my dance classes, I invite people to make their minds “like the ocean”…or like a static channel on TV (when we used to use TV antennas)…like a white noise of Shhhh…

Turn your mind to this white noise, gently release any thoughts & let your BODY learn the movement.

It’s your body that dances—your mind just gets in the way.

Build those Pathways

Plus—the other element you need in learning new dance moves is the element of PATIENCE.

You can “get” new dance moves when you build a stronger neural pathway to these muscle groups (like your hips & booty). I see adults come to my live dance class and get really frustrated because they can’t get dance moves *right away*…

The truth of the matter is—it’s just not personal. No one can (that’s returned to dancing as an adult or new to dancing as an adult):

Because you HAVE these neural pathways—for example, leading from your mind to your hips…you have to turn ON these pathways & strengthen them, to get these muscles to do what you want them to do.

And that takes the elements of time + practice + patience + play.

Strengthening your hip & booty numeral pathways…and Practicing & learning new things is FUN though!!

Ok—so have fun getting into what I love to call the “African Seated Dance Position” & let’s go!

Hot Dance Tutorial # 1: The African Seated Dance Position


More dance tutorials coming your way! By the way, these videos were filmed in our old NYC apartment, right after we moved there (before I got into lifting weights)…

My dance video set (How to Shake Your Booty in 30 Days!) is back up & available to purchase if you’re excited to learn more!

Hope you have fun dancing!!



How do you do all those booty-shaking moves? Well Theresa breaks it down, simply, easily...if you're looking for a pleasurable workout, a pleasurable fitness, I definitely recommend Theresa Stevens and her Samba teaching.


What a great booty shakin' tutorial you've created! There are a lot of gifted dancers out there, but it takes someone really special to be a great are both, Theresa!…your JOY absolutely jumps through the screen and wraps your students in the biggest hug ever!


With all this dancing I’ve lost about 10 pounds and I feel amazing. I feel great not because of what I lost but because of the energy and self-confidence I’ve gained. I am now completely addicted to dancing...I was shaking it so well she asked me to come up to the front of the class!