Last Updated on July 27, 2026 by Daniel Globe
The right hiking pole length helps you plant your poles naturally without lifting your shoulders or hunching forward. For most hikers, the best starting point is simple: stand upright on level ground with the pole tip beside your foot and adjust the pole until your elbow is bent at about 90 degrees. From there, you can fine-tune the length for hills, descents, and personal comfort.
Quick Answer
Hiking poles should normally be long enough to place your elbow at about a 90-degree angle when you stand upright with the pole tip on level ground near your foot. For sustained climbs, shorten the poles about 5–10 cm (2–4 in); for long descents, lengthen them about the same amount.
Key Takeaways
- Use the 90-degree elbow rule as your starting hiking pole length on level ground.
- For sustained uphill sections, shorten adjustable poles by roughly 5–10 cm (2–4 in).
- For long descents, lengthen them by roughly 5–10 cm (2–4 in).
- On a side-hill traverse, the uphill-side pole can be shorter and the downhill-side pole longer.
- Manufacturer sizing charts should take priority when you are buying fixed-length trekking poles.
- Comfort matters: small adjustments are normal if your shoulders, wrists, or posture feel awkward.
At a Glance
| Time Required | 2–5 minutes |
| Difficulty | Easy |
| Tools Needed | Trekking poles; measuring tape optional |
| Cost | $0 if you already own the poles |
What Length Should Hiking Poles Be?
For ordinary hiking on flat or rolling ground, properly adjusted trekking poles should let you hold the grips with your shoulders relaxed and your elbows bent at roughly 90 degrees. The pole tips should rest on the ground close to your feet rather than far in front of you.
This is the same basic method recommended by REI’s trekking-pole guidance and LEKI’s hiking-pole guidance. It is a starting position, not a rule that prevents you from making small comfort adjustments.
Fixed-Length Hiking Pole Size Chart
If you are buying fixed-length poles, use the manufacturer’s chart whenever one is available. As a general starting point, REI lists the following suggested sizes:
| Hiker Height | Suggested Starting Pole Length |
| Under 5 ft 1 in | 100 cm (39 in) |
| 5 ft 1 in–5 ft 7 in | 110 cm (43 in) |
| 5 ft 8 in–5 ft 11 in | 120 cm (47 in) |
| 6 ft and taller | 130 cm (51 in) starting point; check the manufacturer’s range for taller users |
Body proportions vary, so two hikers of the same height may not prefer exactly the same setting. Arm length, posture, footwear, grip shape, and hiking style can all influence what feels natural.
Pro Tip: If you are between two fixed sizes, try both before buying when possible. Your forearm should be close to level at the baseline setting, but relaxed shoulders and a natural pole plant matter more than forcing an exact number.
Factors to Consider When Choosing Hiking Pole Length
Your Height and Body Proportions
Height is a useful starting point, but it does not tell the whole story. Someone with relatively long arms may prefer a slightly different setting from someone of the same height with shorter arms. That is why physically checking the elbow angle is more useful than relying on height alone.
Adjustable vs. Fixed-Length Poles
Adjustable trekking poles make terrain changes simple because you can shorten or lengthen the shaft as needed. Fixed-length poles are lighter and simpler in some designs, but they require you to choose a compromise length before the hike.
If you regularly hike routes with long climbs and descents, adjustable poles provide more flexibility. For fixed-length poles, start with the manufacturer’s recommended size and test the poles with your normal hiking shoes and pack.
Terrain
The slope beneath you changes the distance between your hands and the ground. A setting that works perfectly on level terrain may place your shoulders too high on a climb or force you to reach too far on a descent.
For that reason, the baseline 90-degree setting is best treated as your neutral position. Longer sustained slopes are where adjustment becomes most useful.
Comfort and Hiking Style
Your shoulders should remain relaxed. You should not need to shrug to plant the poles, nor should you need to bend deeply at the waist to reach the ground. A small change of a few centimeters can make the movement feel more natural.
How to Measure for the Correct Length
You do not need a complicated formula to set adjustable hiking poles. The most reliable starting point is to fit them to your normal standing position.
- Wear your hiking footwear. Stand on a flat, firm surface in the shoes or boots you normally use on the trail.
- Stand upright. Keep your shoulders relaxed rather than rounding your back or shrugging.
- Place the pole tip near your foot. Hold the grip normally while the pole is approximately vertical.
- Adjust the shaft. Lengthen or shorten it until your elbow is bent at about 90 degrees and your forearm is roughly parallel with the ground.
- Match the second pole. Set both poles to the same baseline length for level terrain.
- Walk a short distance. Make small adjustments if the setting causes shoulder lifting, awkward wrist angles, or excessive forward bending.
If you are measuring before purchasing fixed-length poles, you can also measure the approximate distance from the floor to your hand while holding your arm in the same comfortable 90-degree position. Compare that measurement with the manufacturer’s available sizes.
Note: The 90-degree method is a baseline for ordinary trekking. Nordic walking, cross-country skiing, and specialized trail-running techniques can use different sizing conventions.
Adjusting Hiking Pole Length for Different Terrain
| Terrain Type | Recommended Adjustment |
| Flat or rolling terrain | Use your normal 90-degree baseline setting. |
| Sustained uphill | Shorten both poles about 5–10 cm (2–4 in) as a starting point. |
| Sustained downhill | Lengthen both poles about 5–10 cm (2–4 in) as a starting point. |
| Side-hill traverse | Shorten the uphill-side pole and lengthen the downhill-side pole as needed. |
| Short, uneven sections | The baseline setting is usually adequate; adjust only when the slope or your posture calls for it. |
Going Uphill
For a long climb, shorten the poles. REI recommends roughly 5–10 cm (2–4 in) below your normal setting. Shortening the poles helps keep your shoulders from being pushed upward and makes it easier to plant the tips securely as the ground rises in front of you.
You generally do not need to stop and change the poles for every small rise in rolling terrain. Make the adjustment when the climb is long or steep enough that your normal setting begins to feel awkward.
Going Downhill
For a prolonged descent, lengthen the poles about 5–10 cm from the normal setting. The added reach lets you plant the poles lower on the slope without bending as far forward and can help you maintain a more upright, controlled position.
Traversing a Slope
When a trail crosses the side of a hill, the ground is closer to your hand on the uphill side and farther away on the downhill side. REI recommends shortening the uphill-side pole and lengthening the downhill-side pole as needed to remain comfortable and balanced.
Warning: Never extend an adjustable pole beyond the manufacturer’s STOP, MAX, or minimum-insertion marking. Close each locking mechanism completely and check that the shaft cannot slide before relying on the pole on steep or uneven ground.
How to Use Hiking Poles Correctly
Correct length works best when it is paired with a natural walking motion. On ordinary terrain, plant the opposite pole as the opposite foot moves forward—for example, left foot with right pole. This creates an alternating rhythm similar to a normal arm swing.
On a large step, obstacle, or steep descent, you may sometimes plant both poles ahead of you before stepping down. The goal is controlled support, not placing your full body weight onto the shafts.
Set the Wrist Straps Properly
When using conventional trekking-pole straps, REI recommends inserting the hand upward through the bottom of the strap and then bringing the hand down onto the grip. Adjust the strap so it supports the heel of your hand without forcing your wrist into an awkward position.
Strap designs vary, and some are left/right specific, so follow the instructions supplied with your particular poles.
Benefits of Using the Correct Length
Properly adjusted poles can make a hike feel more natural because your arms and shoulders can move without excessive reaching or shrugging. Trekking poles also provide additional contact points with the ground, which can be helpful when crossing rocks, roots, mud, or loose surfaces.
Research suggests that pole use can also redistribute some of the forces involved in downhill walking. In one small laboratory study of eight men, researchers found reductions of roughly 12–25% in several measured ground-reaction forces, knee moments, and knee-joint forces when hiking poles were used during a 25-degree downhill walk. The study does not prove that poles prevent injuries, but it supports the idea that they can change lower-limb loading.
In a small downhill-walking study, hiking-pole use reduced several measured forces and knee-joint loads by approximately 12–25% compared with walking without poles.
A separate study involving downhill hiking with different backpack loads also found reductions in lower-extremity joint moments when poles were used. These findings support sensible pole use, but comfort, terrain, technique, strength, and footwear still matter.
Consequences of Using the Wrong Length
A pole setting that is far from your natural range can make hiking less comfortable. The problem may show up first in your shoulders, wrists, upper back, or walking posture.
Signs Your Hiking Poles May Be Too Long
- Your shoulders rise or shrug every time you plant a pole.
- Your elbows remain too sharply bent on level ground.
- You struggle to swing the poles forward naturally.
- The tips land too far in front of your feet.
- You feel unnecessary tension in your shoulders or neck.
Signs Your Hiking Poles May Be Too Short
- You repeatedly bend forward to reach the ground.
- Your elbows are much straighter than 90 degrees on level terrain.
- Your pole plants feel weak or too close to your body.
- You find yourself reaching down the grip to compensate.
These symptoms are useful clues rather than medical diagnoses. Make small adjustments and pay attention to whether your posture becomes more relaxed.
Tips for Finding the Right Length for You
Start with the 90-degree rule, but do not assume that one number must work perfectly in every situation. Hiking pole length is affected by both body proportions and terrain.
- Check the manufacturer’s sizing chart. This is especially important for fixed-length and folding poles.
- Test the poles with your hiking shoes. Use the footwear you normally wear outside.
- Relax your shoulders. A mathematically neat setting is not useful if you have to shrug with every pole plant.
- Make small changes. Moving a pole only a few centimeters can noticeably change comfort.
- Test before a long trip. Walk on level ground, climb a hill, and descend before committing to a setting or fixed-length size.
- Stay within the adjustment limits. Never gain extra length by extending the shaft past its safe markings.
Pro Tip: Write down or photograph your preferred neutral setting after you find it. That gives you a fast baseline whenever you collapse the poles for transport and extend them again at the trailhead.
Making the Right Choice
The best hiking pole length starts with a simple fitting check: stand naturally on level ground and aim for an elbow angle of about 90 degrees. That gives you a neutral position for most ordinary hiking. On sustained climbs, shorten the poles roughly 5–10 cm; on long descents, lengthen them by a similar amount.
The final setting does not need to match a formula perfectly. Your body proportions, grip style, trail conditions, and pole design all influence comfort. Use sizing charts to narrow the options, then let relaxed shoulders, natural pole plants, and stable footing guide the final adjustment.
If you are planning a hiking trip where you can put your pole setup into practice, this seasonal guide to Colorado can also help you choose when to explore the state’s trails and landscapes.
Frequently Asked Questions
What are hiking poles?
Hiking poles, commonly called trekking poles, are handheld poles typically used as a pair to provide extra points of contact with the ground while hiking. Most adjustable models can be shortened or lengthened for different terrain.
Why are hiking poles used?
Hikers use trekking poles for stability, balance, rhythm, and additional support on uneven ground. Research also indicates that pole use can redistribute some lower-extremity loading during downhill walking, although poles do not guarantee prevention of falls or injuries.
How long should hiking poles be?
On level ground, use a length that lets you stand upright with relaxed shoulders and an elbow bend of roughly 90 degrees while the pole tip rests near your foot. This is the standard starting position recommended by REI and LEKI.
How can I determine the correct length for my hiking poles?
Stand on level ground in your hiking footwear, place the pole tip beside your foot, and adjust the shaft until your elbow is close to 90 degrees. Walk several steps and fine-tune the setting if your shoulders rise or you have to bend forward.
Should hiking poles be shorter going uphill?
Yes. For a sustained climb, REI recommends shortening adjustable trekking poles by about 5–10 cm (2–4 in) from the normal level-ground setting. Shorter poles help keep your shoulders in a more natural position as the ground rises.
Should hiking poles be longer going downhill?
Usually, yes. On a sustained descent, lengthening the poles about 5–10 cm (2–4 in) provides more reach down the slope and can help you maintain a more upright position.
Can hiking poles be adjusted for a side-hill traverse?
Yes. When crossing a sustained slope, shorten the pole on the uphill side and lengthen the downhill-side pole as needed. This compensates for the difference in ground height on each side of your body.
What should I do if I am between two fixed hiking pole sizes?
Use the manufacturer’s sizing recommendation first, then try both sizes if possible. Choose the size that gives you a relaxed, near-90-degree elbow position and a natural pole plant without shrugging or bending forward excessively.
Sources
- REI Co-op — How to Use Trekking Poles and Hiking Staffs — supports the 90-degree fitting method, 5–10 cm uphill/downhill adjustments, traverse adjustment, and strap technique.
- REI Co-op — How to Choose Trekking Poles and Hiking Staffs — supports fixed-length sizing guidance and pole-selection basics.
- LEKI — Hiking Poles — supports the 90-degree rule, shortening poles uphill, and extending them downhill.
- PubMed — Knee Joint Forces During Downhill Walking With Hiking Poles — supports the discussion of measured downhill knee and ground-reaction forces.
- PubMed — Effects of Hiking Downhill Using Trekking Poles While Carrying External Loads — supports the discussion of lower-extremity joint loading during downhill hiking with backpacks.