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The Girl Spot
4.4 ★★★★☆ 82 Google reviews · Pole studio in Milford, Connecticut
Plan your first class
- Parties hosts bachelorette & private parties — a favorite for birthdays and bachelorette groups; ask about private group bookings
- Today see hours ·
- Website & schedule thegirlspot.fitness — book classes and see the live schedule
Hours
| Monday | 5–9 pm |
| Tuesday | 5–9 pm |
| Wednesday | 5–9 pm |
| Thursday | 5–9 pm |
| Friday | 6–8 pm |
| Saturday | 10 am–4 pm |
| Sunday | 1–4 pm |
The classes they teach
“I especially love the curriculum model for pole dancing because it lets you take your time and build your strength and confidence from (literally) the ground up.”
“It’s my second time going and I’m in the Beginner series 1 class and I love how the instructor pushes us through every move and always encourages us.”
“The variety of classes offered, from dance to technique to combos, is exceptional.”
“They also have Ariel yoga and Lyra as well as pole dancing here too; Be sure to check it out and tell them ANDREA sent you!”
What's on offer
“They also have Ariel yoga and Lyra as well as pole dancing here too; Be sure to check it out and tell them ANDREA sent you!”
“We did a private event for a bachelorette party and had so much fun.”
“It’s my second time going and I’m in the Beginner series 1 class and I love how the instructor pushes us through every move and always encourages us.”
“As someone who is not rhythmically inclined and did not grow up dancing I have learned SO much and have been blown away with how supportive the community is.”
What students say again and again
“It’s my second time going and I’m in the Beginner series 1 class and I love how the instructor pushes us through every move and always encourages us.”
“I especially love the curriculum model for pole dancing because it lets you take your time and build your strength and confidence from (literally) the ground up.”
“Sarah works so hard to create an inviting, safe, clean, and comfortable environment for all of her teachers and students.”
“As someone who is not rhythmically inclined and did not grow up dancing I have learned SO much and have been blown away with how supportive the community is.”
“Classes are so much fun and the instructors are always on point with directions so I can always nail every move or routine!”
From the reviews
WILL 100% BE BACK HERE! Went here to celebrate my birthday because I always begin celebrating with something ACTIVE! I sweat, smiled(ear to ear), jumped, pranced, swung and let myself trust in BUNGEE Fitness. (Which is totally safe by the way) This class is amazing.
I've been taking classes at The Girl Spot for about 6 months now and I love it! I've learned from multiple instructors who are all kind and make their classes engaging and fun and truly care about helping their students improve their skills.
Amazing studio! Classes are so much fun and the instructors are always on point with directions so I can always nail every move or routine!!! If you want to learn pole or Lyra in the proper way, this is a must-go studio!!
I've been at The Girl Spot for nearly 4 years. Throughout that time I've gone through many ups and downs with my own capabilities, but the love and support of all the amazing instructors have kept me going. I have gained so much in these last 4 years.
Bachelorette & private parties at The Girl Spot
The Girl Spot comes up for private parties — confirmed on their own site. A pole party is one of the most-booked ways to celebrate a bachelorette, birthday, or girls' night, and it's a blast even if nobody in the group has ever touched a pole. A few things worth asking when you reach out. First, group size and what's included — most studios run private parties for around 6–15 people with a dedicated instructor, a beginner-friendly routine, and time for photos. Second, the vibe you want — sassy heels-and-flow choreography, playful spins and tricks, or a mix; a good studio tailors it to the guest of honor. Third, booking and pricing — parties are usually a flat package booked in advance, and popular weekend slots fill up fast, so ask about deposits and what to wear (shorts for grip, no lotion). It's beginner-friendly by design, judgment-free, and genuinely fun — exactly the kind of thing everyone talks about afterward.
Your first pole class at The Girl Spot
Nervous about your first pole class? Almost everyone is — and a good studio expects total beginners to walk in the door. Here's what to know. You don't need to be strong, flexible, or thin to start — pole builds all of that, and your first class is about learning to spin, walk the pole, and hold on, not inverting on day one. What to expect: a warm-up, some conditioning, and a few basic spins or a short combo — it's a real full-body workout, so expect to sweat and to feel it in your arms and core the next day. Rest whenever you need to; no one is watching or judging. What to wear: shorts and a tank or sports bra — bare skin on your arms, legs, and stomach is what grips the pole, so save the leggings for aerial or floorwork. Skip the lotion the day of class; it makes the pole slippery. Grip aids: most studios keep grip liquid (Dry Hands / iTac) on hand, and knee pads make floorwork comfy — ask at the front desk. What to bring: water and a small towel. Arrive 10–15 minutes early to sign in and meet your instructor. It clicks fast — most people leave their first class already planning the next one.
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