YOUR FIRST 5 MOVES
A Beginner's Guide to Hip Hop Foundation
So you want to dance? Welcome to the foundation. Before you try to run, you've got to learn how to stand. Hip Hop isn't just about the flashy power moves you see on social media—it's built on a solid foundation of groove, rhythm, and authenticity. These five fundamental moves are your entry point. Master these, and you'll have the vocabulary to speak the language of the dance.
The Bounce
Everything in Hip Hop starts with the bounce. It's your connection to the beat, your center of gravity, and your home base. If you don't have bounce, you don't have groove.
How to Practice:
- Stand with feet shoulder-width apart, knees slightly bent
- Find the beat of a song (start with something around 90-100 BPM)
- Bend your knees slightly on each beat, like a subtle pulse
- Keep your upper body relaxed but engaged
- Practice until this pulse becomes second nature
Pro Tip: Your bounce should feel natural, not forced. Imagine you're nodding your head with your whole body.
Visual example of the basic Hip Hop bounce
The Rock
Once you've found your bounce, the rock adds direction. It's a weight transfer from front to back or side to side that creates dynamic movement while maintaining your groove.
How to Practice:
- Start in your bounce
- On count 1, shift your weight to your right foot
- On count 2, shift back to center
- On count 3, shift to your left foot
- On count 4, shift back to center
- Keep the bounce going throughout the entire motion
Pro Tip: Don't lean your upper body—the movement comes from the hips and legs. Keep your chest up!
Demonstration of front-back and side-side rocks
The Step Touch
The step touch is your primary tool for traveling across the floor while staying on beat. It's simple but essential for building more complex patterns.
How to Practice:
- Start with your bounce
- Step to the right with your right foot (count 1)
- Touch your left foot next to your right (count "and")
- Step to the left with your left foot (count 2)
- Touch your right foot next to your left (count "and")
- Add arm movements that complement the steps
Pro Tip: Add style by incorporating a slight head nod or shoulder movement on each touch.
Step touch variations and timing exercises
The Body Roll
The body roll introduces wave-like isolations to your foundation. It teaches control, fluidity, and how to move different parts of your body independently.
How to Practice:
- Stand with feet shoulder-width apart
- Push your chest forward (count 1)
- Push your stomach forward while pulling chest back (count 2)
- Push your hips forward while pulling stomach back (count 3)
- Reverse the motion to come back to neutral
- Practice slowly until the motion becomes smooth
Pro Tip: Imagine a wave moving through your body from top to bottom. Don't rush—focus on control rather than speed.
Isolation exercises leading to full body rolls
The Kick Ball Change
Borrowed from jazz but essential to Hip Hop, the kick ball change is a quick weight transfer that adds rhythm and punctuation to your movements.
How to Practice:
- Kick your right foot forward (count 1)
- Step down on the ball of your right foot behind you (count "and")
- Quickly shift your weight back to your left foot (count 2)
- Repeat on the opposite side
- Start slowly, then speed up as you get comfortable
Pro Tip: Keep your movements light and quick. This is about precision, not power.
Kick ball change drills at various tempos
Now Put It All Together
These five moves are your alphabet. Now it's time to learn how to write sentences. Practice each move individually until it feels natural, then start combining them. Try bouncing while doing a body roll. Add a rock into your step touch. The possibilities are endless.
Remember: Foundation isn't something you learn once and check off a list. It's a practice you return to every time you dance. The greatest dancers in the world still practice their basics daily.
Stay consistent, stay humble, and most importantly—let the music guide you. See you on the floor.
Download Practice Routine
