The dance form known as twerking, characterized by a low squat and rapid, rhythmic pelvic movements, has moved from social phenomenon to fitness class staple. This shift raises a legitimate question for exercise science: does this popular dance meet the physiological requirements to be considered an effective workout? Determining its fitness validity requires assessing the activity’s intensity, the specific muscle groups it engages, and its overall caloric cost.
Defining Exercise and Physical Activity
Exercise is defined by its intensity, duration, and frequency, with health benefits requiring activity to reach at least a moderate level. Intensity is measured using Metabolic Equivalents (METs), where one MET represents the energy expenditure of sitting quietly. Moderate-intensity activity falls between 3.0 and 5.9 METs, while vigorous activity requires 6.0 METs or more.
Intensity can also be gauged by heart rate, specifically by maintaining 40% to 59% of one’s heart rate reserve for moderate effort, or 60% to 84% for vigorous effort. A simple field test is the “talk test”: moderate activity allows a person to talk but not sing, whereas vigorous activity makes it difficult to say more than a few words. To qualify as structured exercise, an activity must elevate the heart rate and engage large muscle groups in a sustained manner.
Muscular Engagement and Biomechanics
The biomechanics of twerking demand significant anatomical input, centering around a distinct, low stance. The movement requires the dancer to maintain a semi-squat position with a wide, externally rotated leg stance, immediately activating the large muscles of the lower body. This sustained, low center of gravity engages the quadriceps and hamstrings isometrically, while the gluteal muscles—the gluteus maximus, medius, and minimus—are the primary movers for the rhythmic pelvic motion.
The characteristic “shake” or “pop” is achieved through rapid, isolated pelvic tucking and tilting, necessitating a high degree of neuromuscular control. This isolation requires the synchronized contraction of the deep core stabilizers and the erector spinae muscles in the lower back to create the necessary spinal and pelvic articulation. The controlled, repetitive nature of these movements functions as dynamic resistance exercise, improving hip mobility and strengthening the entire posterior chain.
Caloric Expenditure and Cardio Intensity
When performed with high energy and sustained effort, twerking achieves an intensity level comparable to other vigorous dance forms. High-impact aerobic dance, for example, is classified as a vigorous-intensity activity, registering at approximately 6.5 METs. A fast-paced, continuous twerking session would likely meet or exceed the 6.0 MET threshold required for vigorous physical activity classification.
Caloric expenditure is directly tied to this intensity and the engagement of large muscle groups. High-intensity dance styles like hip-hop or swing can burn between 400 and 700 calories per hour, depending on the individual’s weight and effort. A continuous twerking session involving deep squats and rapid movements can be estimated to burn calories at a rate consistent with vigorous cardio.