Last Updated on July 27, 2026 by Daniel Globe
The right hiking pole length should let you walk with relaxed shoulders, a natural arm swing, and solid contact with the ground. On level terrain, the best starting point is simple: stand upright, place the pole tip beside your foot, and adjust the grip height until your elbow is bent at about 90 degrees. From there, small changes for hills can improve comfort and control.
Quick Answer
How tall should hiking poles be? On flat ground, set them so your elbows bend to about 90 degrees with the tips resting near your feet. For long climbs, shorten adjustable poles by about 2–4 inches (5–10 cm). For long descents, lengthen them by about 2–4 inches.
Key Takeaways
- Use a roughly 90-degree elbow bend as your baseline pole height on flat ground.
- Shorten poles about 5–10 cm (2–4 in.) for sustained climbs and lengthen them by the same amount for sustained descents.
- On a long sidehill traverse, shorten the uphill-side pole and lengthen the downhill-side pole.
- Height charts are useful starting points, but body proportions, grip design, footwear, and comfort still matter.
- Secure every locking mechanism before hiking and never extend a pole past its marked maximum or stop line.
At a Glance
| Time Required | 2–5 minutes for the initial fit |
| Difficulty | Easy |
| Tools Needed | Hiking poles, your usual trail shoes, and an optional tape measure |
| Cost | $0 to adjust poles you already own |
How Tall Should Hiking Poles Be on Flat Ground?
For general hiking, set your poles so your elbows form about a right angle when you hold the grips and the tips touch the ground near your feet. Your shoulders should stay relaxed rather than lifted, and your forearms should be close to parallel with the ground. This is the baseline recommended by both REI’s trekking-pole guidance and LEKI’s hiking-pole guidance.
A pole that is clearly too short can make you reach down and hunch. A pole that is too long can push your shoulders upward or force an awkward arm path. Either problem can become uncomfortable over a long day. Treat the 90-degree position as a starting point, then fine-tune by a small amount if your body mechanics or grip style feel better slightly higher or lower.
Pro Tip: Set your normal flat-ground length first and remember the number printed on the shaft. That gives you a quick reference when you shorten or lengthen the poles for hills.
Factors to Consider When Choosing Hiking Pole Length
Your height is the easiest starting point, but it is not the only factor. Two hikers of the same height can have different arm lengths, torso proportions, footwear, grip preferences, and walking styles. That is why a sizing chart should be treated as a guide rather than a perfect answer.
Terrain matters too. Adjustable poles are useful because the ideal setting changes on sustained climbs, descents, and sidehill traverses. The weight of your backpack can make the extra balance and lower-body load sharing of poles more valuable, but there is no good evidence that a heavier pack automatically means you should use a longer baseline pole. Start with the same comfortable 90-degree position and adjust for terrain instead.
Also check the pole’s usable adjustment range before buying. REI advises hikers taller than about 6 feet to choose an adjustable pole with a maximum length of at least 51 inches (about 130 cm). Fixed-length poles should be chosen from the manufacturer’s own size chart whenever one is available.
How to Measure the Right Hiking Pole Length
You do not need a complicated formula to set hiking poles correctly. Use the poles themselves and check your body position.
- Put on the shoes or boots you normally hike in and stand on level ground.
- Place one pole tip on the ground beside your foot and hold the grip normally.
- Adjust the pole until your elbow is bent to about 90 degrees and your shoulders feel relaxed.
- If your pole has several telescoping sections, keep the sections within their marked safe range. On many three-section poles, it is practical to leave the upper adjustment near the middle of its range and fine-tune with the lower section.
- Close the lever, twist, or push-button lock fully. Test the pole with firm downward pressure before walking.
- Walk for a minute. If your shoulders lift, shorten the poles. If you feel as though you are reaching down, lengthen them slightly.
You may see a rough rule that estimates trekking-pole length at about 68% of body height. That can give you a ballpark number, but a direct 90-degree fit test and the pole maker’s chart are more reliable because body proportions vary.
Warning: Never extend an adjustable pole beyond its marked stop or maximum line, and verify that every lock is secure before you rely on the pole. Trekking poles are not designed to replace a medical cane, walker, or crutch or to support your full body weight.
Hiking Pole Length Chart by Height
For fixed-length poles, the following REI sizing ranges are a useful starting point. Always compare them with the size chart for the exact pole you are buying.
| Your Height | Suggested Fixed Pole Length |
| Under 5 ft. 1 in. | 100 cm (39 in.) |
| 5 ft. 1 in. to 5 ft. 7 in. | 110 cm (43 in.) |
| 5 ft. 8 in. to 5 ft. 11 in. | 120 cm (47 in.) |
| 6 ft. and taller | 130 cm (51 in.) |
These ranges are broad. If you fall between sizes, test both when possible. A fixed pole with an extended foam grip can also let you move your hand lower for short climbs without changing the shaft length.
Benefits of Using the Correct Hiking Pole Length
Correct pole length helps you use the poles without forcing your shoulders, wrists, or back into an awkward position. It also makes it easier to plant the poles where they can help with balance and share some lower-body loading.
| Benefit | What the Evidence Supports |
| Lower-extremity loading | Studies show that pole use can reduce some lower-extremity forces, especially during downhill walking. The exact effect depends on slope, technique, load, and the study conditions. |
| Balance and stability | Research reviews report improved balance or stability in some situations, particularly when hikers carry an external load. There is no reliable universal percentage increase. |
| Perceived effort | Poles can shift work toward the upper body. They do not necessarily reduce total energy use; some studies found higher physiological demand without a matching rise in perceived exertion. |
| Posture and comfort | A proper fit helps avoid the raised shoulders, excessive reaching, and awkward arm angles that can occur with poles that are too long or too short. |
In a 1999 laboratory study of eight men walking down a 25-degree ramp, hiking poles reduced several measured knee and ground-reaction-force values by about 12–25%. That finding is useful evidence for downhill load reduction, but it should not be treated as a universal percentage for every hiker or trail. View the study on PubMed.
A broader 2020 review found that trekking poles can reduce lower-extremity loading while increasing cardiovascular demand during unloaded walking. With larger external loads, poles may also improve balance and reduce some lower-extremity muscle activity. In other words, poles can redistribute work; they are not a guaranteed way to conserve energy. See the review on PubMed.
Common Mistakes When Choosing Hiking Pole Length
- Using height alone. A chart is only a starting point. Check your actual elbow angle and comfort.
- Reversing hill adjustments. For sustained climbs, shorten the poles. For sustained descents, lengthen them.
- Keeping one setting all day. Flat or rolling terrain often works well at your baseline, but long steep sections may feel better with a 5–10 cm adjustment.
- Ignoring a sidehill traverse. On a long traverse, the uphill-side pole can be shorter and the downhill-side pole longer.
- Extending past the safe mark. A pole can lose strength or fail to lock correctly if a telescoping section is pulled beyond its limit.
- Assuming longer is better with a heavy pack. A heavy load may make poles more useful, but it does not create a rule that your normal pole setting should be longer.
Adjusting Hiking Pole Length for Different Terrains
Ascending Steep Inclines
For a long climb, shorten each pole by about 5–10 cm (2–4 in.) from your flat-ground setting. This helps you plant the pole securely without lifting your shoulders. The steeper and more sustained the climb, the more useful a shorter setting can feel.
Descending Steep Slopes
For a long descent, lengthen each pole by about 5–10 cm (2–4 in.) from your baseline. The extra length lets you plant the poles farther down the slope while staying more upright. Do not overextend them; if your shoulders feel pushed upward or backward, shorten them slightly.
Traversing a Side Slope
On a long traverse across a slope, shorten the uphill-side pole and lengthen the downhill-side pole. This can keep your hands more level and reduce the need to lean sideways. On short uneven sections, you can often leave both poles at the baseline setting and change where you grip them instead.
Flat and Rolling Terrain
For flat ground and short rolling hills, keep the poles at the normal 90-degree setting. Constantly changing length for every small rise is usually unnecessary.
Note: REI recommends about a 5–10 cm adjustment for long uphill and downhill sections. Comfort still matters, so make smaller changes if that feels more natural for your stride.
Choosing Adjustable vs. Fixed-Length Hiking Poles
Adjustable poles are the easiest choice for hikers who regularly move between flat trails, long climbs, descents, and traverses. They let you fine-tune the length as terrain changes. They are also easier to share between people of different heights.
Fixed-length folding poles are simpler and can be lighter because they use fewer adjustment parts. They work well when you already know your preferred length and do not need frequent changes. If you choose fixed poles, use the manufacturer’s height chart and confirm that your elbow angle feels natural before committing.
Extended grips are useful on either style. On a brief steep climb, you can hold lower on an extended foam or cork grip instead of stopping to shorten the pole.
Choosing the Right Hiking Pole Length for Your Height
A common rule of thumb says trekking poles are roughly 68% of a person’s height. For example, 180 cm × 0.68 is about 122 cm, which lands close to common 120–125 cm pole sizes. This can be useful when you are shopping online, but it is only an estimate.
The better final check is your body position: stand in your hiking footwear, put the tip near your foot, hold the grip normally, and look for a relaxed shoulder with an elbow near 90 degrees. If a formula and your actual fit disagree, trust the fit and the manufacturer’s chart.
Troubleshooting Pole Length and Fit
Your Shoulders Feel Raised
The poles are probably too long for the terrain. Shorten them a little and make sure you are not reaching too far forward with each plant.
You Keep Hunching or Reaching Down
The poles may be too short. Lengthen them gradually until you can keep your shoulders relaxed and your elbows comfortably bent.
Your Wrists or Hands Tire Quickly
Check both pole length and strap setup. A death grip on the handles can create unnecessary fatigue. REI recommends bringing your hand up through the bottom of the strap before gripping the handle so the strap can support part of the load.
The Pole Slips Shorter While You Walk
Stop and check the locking mechanism. Dirt, a loose lever, or inadequate clamping tension can cause an adjustable section to slip. Do not continue relying on a pole that will not hold its set length.
Tips for Maintaining and Caring for Your Hiking Poles
Regular care helps the adjustment system stay reliable. After wet or muddy hikes, wipe the shafts and joints clean and let the poles dry fully before storing them. For telescoping poles, follow the manufacturer’s instructions on separating sections for drying. For folding poles, extend and dry the joints before folding them away.
Inspect the shafts, tips, baskets, straps, and locks before each trip. Replace worn parts and correct loose locking tension before heading onto the trail. LEKI’s care guidance specifically advises keeping telescoping sections dry and avoiding oils, sprays, or lubricants that can interfere with some locking systems. Because maintenance varies by brand, follow the instructions for your exact poles before applying any lubricant.
Store poles clean and dry, away from extreme heat. If a section is cracked, badly bent, or will not lock securely, repair or replace it rather than depending on it for stability.
When determining how tall hiking poles should be, terrain, body proportions, and comfort all matter. For another mobility-focused travel resource, see this guide on the best travel scooter.
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Sources
- REI Expert Advice: How to Use Trekking Poles — 90-degree baseline fit, 5–10 cm hill adjustments, traverses, straps, and technique.
- REI Expert Advice: How to Choose Trekking Poles and Hiking Staffs — fixed-length sizing chart, adjustable ranges, and locking guidance.
- LEKI Hiking Poles — manufacturer guidance on the 90-degree rule and terrain-based adjustments.
- LEKI Pole Care Guidance — cleaning, drying, storage, lock inspection, and lubricant cautions.
- Schwameder et al., Journal of Sports Sciences (1999) — downhill knee-force study reporting 12–25% reductions in several measured variables.
- Hawke & Jensen, Wilderness & Environmental Medicine (2020) — review of biomechanical and physiological effects of trekking poles.
Frequently Asked Questions
What is the ideal height for a hiking pole?
On flat ground, the ideal starting height lets your elbow bend to about 90 degrees while you hold the grip with the pole tip beside your foot. Your shoulders should feel relaxed.
How do I determine the correct height for my hiking pole?
Wear your normal hiking footwear, stand on level ground, place the tip near your foot, and adjust the pole until your elbow is close to a right angle. Walk for a minute and fine-tune if needed.
Are there adjustable hiking poles available?
Yes. Adjustable trekking poles use lever, twist, push-button, or combination locking systems. They are useful when you want different settings for flat ground, long climbs, descents, or traverses.
What are the benefits of using the correct height hiking pole?
A proper fit helps you use the poles with relaxed shoulders and a natural arm position. Trekking poles can also improve stability and reduce some lower-extremity loading in certain hiking conditions.
Can the ideal height for a hiking pole vary for different people?
Yes. People with the same overall height can have different arm lengths and body proportions. Grip shape, footwear, stride, and comfort can also change the best setting slightly.
Should hiking poles be longer uphill or downhill?
They should generally be shorter for sustained uphill hiking and longer for sustained downhill hiking. A common adjustment is about 5–10 cm (2–4 in.) from your normal flat-ground setting.
What should I do if I am between two fixed pole sizes?
Try both sizes if possible and choose the one that gives you the most natural elbow angle and relaxed shoulder position. The manufacturer’s size chart should take priority over a generic formula.