Hula Hoop 101 - Learn 101 Hula Hoop Tricks

Master the two-handed float, a simple, flowing beginner hoop trick. Stand tall with arms extended, then turn left while lifting the hoop skyward to create a graceful flow.

Learn the hand-off hoop trick by passing the hoop from right to left with palms facing your body, building momentum to keep the hoop horizontal and improve timing.

Learn waist hooping as the foundation of hoop dance, building rhythm, timing, and core strength while boosting balance, cardio, and mental health.

Learn the foundational lasso trick in this beginner hooping tutorial, selecting a comfortable hoop size and mastering direction, momentum, and hand placement to spin above the head.

Master a beginner waist hooping combo that transitions from on-body to off-body using the lasso to lift the hoop over your head, with practice and proper grip.

Master the waist hooping lasso with two methods, guide the hoop from the opposite side to the waist, pull back to keep it spinning, and build momentum for beginners.

Learn vertical hand hooping in both directions by using a lighter hoop, managing momentum, and refining inward and outward spins with controlled hand movements.

Master the forward weave in this beginner hula hoop tutorial, using a comfortable 31-inch hoop and a loose grip as the hoop does most of the work.

Master the bow, a transitional hula hoop trick, by swinging to the waist, rotating once, then hinge forward through the hoop with a loose grip using both arms.

Master the flourish wrist twist, a beginner hula hoop trick, by rotating the arm with a palm-to-body position and wringing the arm, using a 31-inch hoop.

Master the extension iso, a hybrid of isolation and extension, by looping the hoop to the back of the hand and extending it to swing across the body.

Learn the iso pop, a beginner hoop trick using a 31-inch hoop, a firm grip, and a side isolation to roll the hoop over the hand and catch it back.

Learn the horizontal cat eye with a 31-inch hoop, using a basic isolation, pushing the hoop across the body, guiding it with an open palm, and flowing into a catch.

Learn hoop toss with a 31-inch hoop after mastering hand hooping. Extend your arm when space appears above the hand, propel upward, and catch with the same or opposite hand.

Master the barrel roll by starting with the 31 inch hoop over your hips and flipping to a vertical plane, then rotate like a wheel while keeping the hoop level.

Learn the Mandala move in this beginner tutorial, featuring behind-the-back hooping prerequisites, hand hooping transfers, and passing the hoop between hands while staying level and in motion.

Learn beginner hoop flow through foundational moves like horizontal hand spin, forward weave, and waist hooping, with drills to build strength, posture, and muscle memory for steady, flow-based hoop dance.

Master the helicopter trick in this intermediate hula hoop tutorial, using a 28 inch hoop to pass behind and in front of your body with a twisting arm handoff.

Master the booty wrap, an intermediate hula hoop move that hooks the hoop to the lower back and swings from chest to hip with a crossed front hand.

Master intermediate escalator and reverse escalator in hula hoop tricks, using a 31-inch hoop, starting on the left, with waist and back contact, and seamless transition between escalator and reverse.

Master the hand spin in this intermediate hula hoop lesson by twisting the arm with your dominant hand and guiding the 31-inch hoop over the back of the hand.

Master chest rolls with three drill variations, proper stance, wrist and finger control, and catching technique to roll the hoop along your chest.

Master neck hooping in this intermediate lesson, building on waist hooping with a lightweight hoop. Stand tall, swing the hoop side to side, push from the center to power it.

Learn the knee break in hula hoop flow by passing the hoop around your body, lifting your opposite knee into the center, and trapping the hoop to change directions.

Learn elbow hooping from a hands-on guide that blends chicken-dance arm movements, palm contact technique, and momentum-based pushes to master transfers and variations.

learn the hug escalator, a ramp variation of the escalator and reverse escalator, using a 31 inch hoop; wrap the arm in front and guide the hoop to the hip.

Master the one-handed barrel roll using a comfortable hoop, keeping the hoop at chest level while turning with your dominant hand, and practicing fluid motion in both directions.

Learn the single hip reel in this intermediate hula hoop tutorial, using forward and reverse weaves, a light overhand grip, and pinky-guided, fluid hoop motion around the body.

Master ghosting isolation with a horizontal cat eye, using the tracing hand to ghost the hoop while the dominant hand executes the movement, transferring the hoop behind the back.

Learn sustained spinning by stalling the hoop on your chest. Push your chest forward, extend your arms, and spin fast with light feet as you transition from shoulder hooping.

Master the backward jump through with a light grip, swing the hoop behind your heels, step out for balance, and practice jump through and backward jump through combos.

Master the tuck toss clutch by catching the hoop between your bicep and forearm. Toss above the arm, cuff the hoop to your chest, time the catch.

Learn the wedgie duck in this intermediate guide, coordinating hoop downswing with leg squeeze, knee angles, and momentum control. Practice the duck out over your body, then dunk through safely.

Learn elbow passes in this intermediate hula hoop tutorial, practicing passing the hoop between your dominant and free elbows from front and behind the body.

Learn the flower hand hoop trick by rotating the hoop around the hand in a diamond shape across four positions, keeping it level and flowing.

Learn the coin flip arm break in this intermediate hula hoop tutorial, using drills to swing the hoop, transfer it to the receiving arm, and brake with forearm contact.

Master the back roll with hoop: grip firmly, hinge toward the forearm, guide with wrist, roll over the back, catch inside grip, and align the arm for a straight path.

Master the escalator break, an intermediate trick built on a reverse escalator, starting with the hoop threaded through the legs and breaking its motion at top using the starting hand.

Master escalator knee break as a prerequisite to the reverse escalator, starting with behind the arm hinge, timing hoop to hip, and lifting the knee to break it back up.

learn vertical neck hooping with a lightweight hoop, keeping the neck relaxed and pushing with control to stay level, then bounce your knees to match the hoop momentum.

Learn the K roll technique by guiding the hoop from chest down the arm with a controlled flick of the index finger, practicing for a smooth float and varied possibilities.

Master the no-handed smear in this intermediate hoop tutorial by starting inside the hoop, guiding with elbows, transferring left and right, and refining rhythm.

Master the infinite body wrap with a hip-swaying, momentum-driven move that crosses the arms behind your back, rolls the hoop over your belly, and catches it on the other side.

Master the escalator forearm break in the hula hoop, a progression from reverse escalator that uses timing and momentum to break hoop at the hip and climb it back up.

Master the C rolls in this intermediate hooping tutorial by using a comfortable grip, a light push, and a chest-forward lean to roll over the armpit to the opposite arm.

Learn kick start knee hooping with a 30 inch hoop: push backward to gain momentum, scoop up with your toes, and transition to knee hooping through practice.

Master escalator arm break fold by linking escalator arm break and fold for seamless transitions, using an inside grip to guide the hoop over the head onto the forearm.

Learn to kick up to wedgie with a hoop, thread arms, and guide the hoop over your head in a fluid wedgie motion; explore escalator and duck variations.

Master the neck toss through vertical neck hooping, timing the throw with a head whip, and catching the hoop as you stand tall. Build control with knee bounce and practice.

Master the chest roll pop by timing hoop contact with your palm, flicking your hand to catch it and propel the hoop for flow into the Cesaro pop.

Learn shoulder hooping breaks and paddles to control momentum, break the hoop's motion, and propel it around your body with guided drills and flow transitions.

Master standing hooping by transferring the hoop from hand to foot, building balance, and maintaining momentum with micro foot movements, while coordinating spin direction with your leg.

Learn head hooping with a hoop by transferring from neck hooping, mastering timing, and turning with the hoop to keep it on the brow bone, including stalls and spins.

Learn to lift one leg out of a 31 inch hoop during knee hooping, transfer to one leg, and return the leg by hooking with the toes while maintaining balance.

Master the pizza toss by transferring momentum from waist hooping to a controlled air release, using a 35-inch hoop, grip changes, and a wrist roll to release and catch smoothly.

Master the behind-the-back toss sequence using a comfortable hoop, drilling the tuck toss, wrist motion, and catching behind the back to build flow and accuracy.

Master the arm roll behind the back toss by syncing a behind-the-back toss with a 180 turn, using a 28 inch hoop and extending the arm to chest roll position.

Master the two handed neck coin flip in this advanced hula hoop lesson, learning how to hinge from the hips, rotate around the collarbone, and catch the hoop with control.

Master the coin flip catch in this hula hoop tutorial, using a light hoop and loose grip to swing toward the neck, then chest catch and lift above the head.

Use a 30 inch hoop and perform the helicopter wedgie behind your back, twisting your wrist. Then practice leg-through wedgie, balance drills, and launching into the escalator.

Master vertical neck hooping and execute arm and knee breaks with precise timing and spatial awareness, using open space cues to guide the hoop's path.

Master the step through wedgie by threading the hoop through, lifting it over your head, and guiding a controlled wedgie with a thigh squeeze; progress to a wedgie escalator.

Learn chest roll and neck toss by syncing a test roll with shoulder contact, rotating the hoop around the neck, and popping up into the neck toss.

Learn vertical shoulder hooping with brakes and paddles, using a comfortable hoop, practicing controlled back-and-forth rotations and keeping torso momentum for smooth, fast moves.

Master the knee flip wedgie escalator with a 31-inch hoop, using a backpack pass, thigh and calf trap, and overhead swing into the escalator.

Master the tornado by performing the kick up, sliding the hoop from knees to waist to shoulders, then transferring to the head and neck with controlled timing.

Learn the foot toss back roll by balancing the hoop, transferring it from hand to foot, and tossing into a controlled back roll with a catch.