Dance Heels for Beginners: A Practical Guide to Choosing Your First Pair
The best dance heels for beginners are the ones your class allows and you can control. To choose your first pair, start with your class: ask the studio which shoe style and sole it allows. Then pick the lowest heel you can control for a full class, a heel with a wider tip before a stiletto, a sole that matches the floor, and a closure (straps or laces) that keeps your heel in place when you rise onto the ball of the foot.
How are dance heels different from regular heels?
The biggest difference is the sole. Most fashion heels have a rubber sole that grips the floor. Dance heels are sold with a sole made for the dance floor, such as suede, which slides when you turn. In a study of 15 dancers doing a turning step, rubber-bottom boots put more twisting load on the legs than leather-bottom boots [1].
| Part | What to look for in a dance heel |
|---|---|
| Sole | Suede for dance floors, or a street sole for venues and outdoors |
| Closure | Ankle strap, cross strap or laces that hold the heel in the shoe |
| Heel | A height you can control, ideally offered in more than one height |
What heel height should beginner dance heels have?
The lowest height you can control for a full class. Two measured effects explain why height matters:
- In 10 women walking in 5.9 cm (2.3 in) and 2 cm (0.8 in) heels, peak pressure under the central forefoot was 30% higher in the taller heel [2].
- In 31 young women, body sway was larger in 4 cm (1.6 in) heels than barefoot, and sway speed rose again in 10 cm (3.9 in) heels [3].
A review of heel studies put the heel height suggested for walking at about 1.5 to 1.75 inches [4]. Dance heels are usually taller than that, which is why the rule is to start low and move up one step at a time. These are the heel options on our current styles:
| Shoe type | Queenalia heel options |
|---|---|
| Latin and ballroom sandals | 3 in, 3.3 in or 3.5 in flared |
| Classic pumps | 3.1 in slim |
| Ankle dance boots | 3 in slim, 3.75 in or 4.33 in stiletto (most styles) |
If 3 inches is too high for you today, take your first classes in sneakers and build up.
Which heel shape is easier for beginners?
A heel with a wider tip. The same review found that a larger heel base improved walking stability compared with a small heel base, based on short-term studies [4]. A flared heel widens toward the floor; a stiletto has the smallest tip. Our Latin sandals use a flared heel, and most of our boots offer a 3-inch slim heel as the lowest option.
Dance heels for beginners: sandal, pump or ankle boot?
Choose by class type:
| Style | Suits | Check |
|---|---|---|
| Open-toe sandal | Salsa, bachata, Latin | Strap holds the heel on turns |
| Closed pump | Classes that ask for a closed toe | No heel slip when you rise |
| Ankle boot | Heels class, floorwork | Laces snug at the ankle |
Which sole is right for your class?
Suede for studio dance floors; a street sole for venues and outdoor ground. Every Queenalia shoe is offered with either a Suede Sole (Dance Floor Only) or a Street Sole. For a floor-by-floor guide, see street soles vs suede soles.
How should your first dance heels fit?
Try them at home on a rug before class and check four things:
- The strap or top laces hold the ankle without digging in.
- Your heel stays in the heel cup when you rise onto the ball of the foot.
- In an open-toe shoe, your toes stay behind the front edge of the sole.
- You can stand for 10 minutes without a hot spot. Hot spots are where blisters start [5].
Measure your foot length standing and compare it with our size chart rather than going by your street size.
Can you wear regular heels to your first class?
Ask your teacher first. If you have to use shoes you already own, choose a low, stable heel with a strap, and avoid platforms, slip-on pumps and rubber soles with deep tread. Many studios allow sneakers for a first class.
How do you look after new dance heels?
- Wear them at home for short sessions before the first full class.
- Keep suede soles indoors and off wet ground.
- Let shoes air-dry after class, away from heaters.
FAQ
Can beginners wear stilettos?
It is easier to start on a wider heel tip [4]. On our boots, that is the 3-inch slim heel; on our sandals, the 3-inch flared heel.
Are suede soles slippery?
They are made to slide on a dance floor when you turn. If they feel too slippery or too sticky, clean the floor side of the sole with a suede brush.
Do dance heels run small?
Sizing differs by brand. Measure your foot and use the brand's size chart.
Do I need knee pads for heels class?
If the class includes floorwork, knee pads protect your knees when you go down to the floor.
Browse Latin and ballroom shoes, dance boots or read how to choose dance boots for heels class.
🎁 Get 10% off your first order—enter discount code QUEENALIA10 at checkout.
Sources
- Perala HD, Wilson MA, Dai B. The effect of footwear on free moments during a rotational movement in country swing dance. J Dance Med Sci. 2018;22(2):84-90. PubMed 29843886
- Speksnijder CM, vd Munckhof RJ, Moonen SA, Walenkamp GH. The higher the heel the higher the forefoot-pressure in ten healthy women. The Foot. 2005;15(1):17-21. doi:10.1016/j.foot.2004.10.001
- Mika A, Oleksy Ł, Kielnar R, Świerczek M. The influence of high- and low-heeled shoes on balance in young women. Acta Bioeng Biomech. 2016;18(3):97-103. PubMed 27840442
- Wang M, Jiang C, Fekete G, Teo EC, Gu Y. Health view to decrease negative effect of high heels wearing: a systemic review. Appl Bionics Biomech. 2021;2021:6618581. PubMed 33790988
- Cleveland Clinic. Best ways to prevent and treat feet blisters. health.clevelandclinic.org
