How to Use Hiking Poles: A Practical Beginner Guide

Editorially reviewed by: Maaz Basharat, Founder and Managing Editor
Last reviewed: September 2026

To use hiking poles correctly, begin on level ground with each pole adjusted so your elbow forms roughly a 90-degree angle. Put your hands up through the wrist straps from below, rest the straps against the base of your palms and keep your grip relaxed.

As you walk, move the left pole with the right foot and the right pole with the left foot. Shorten adjustable poles for sustained climbs and lengthen them for long descents. Hiking poles can improve balance and control, but suitable footwear, careful foot placement and the judgment to turn back still matter more.

Quick Summary

• Best starting position: Adjust each pole until your elbow is bent near 90 degrees on level ground.
• Natural walking rhythm: Move the left pole with the right foot and the right pole with the left foot.
• Terrain adjustment: Shorten poles for sustained climbs and lengthen them for long descents.
• Main safety limit: Poles support balance, but they cannot replace traction, careful foot placement or sound route judgment.

How to Use Hiking Poles: The Direct Answer

Use this sequence as your starting point:

1. Adjust both poles to equal length on level ground.
2. Aim for an elbow angle of roughly 90 degrees with the tips beside your feet.
3. Insert each hand upward through its strap, then settle your palm onto the grip.
4. Walk naturally, planting each pole with the opposite foot.
5. Shorten the poles by about 5-10 cm for a sustained uphill.
6. Lengthen them by about 5-10 cm for a sustained downhill.
7. Keep the grip light, test each pole placement, and stow the poles when your hands are safer or more useful.

The REI guide to using trekking poles uses the same general baseline: elbows near 90 degrees on level ground, shorter poles for long climbs, longer poles for long descents and an opposite arm-leg rhythm.

Hiking Pole Technique at a Glance

Terrain	Pole setup	Basic technique
Flat ground	Elbows near 90 degrees	Plant the pole with the opposite foot and keep the shaft angled slightly back.
Sustained uphill	Shorten about 5-10 cm	Plant close to the body and push down and back without lifting the shoulders.
Sustained downhill	Lengthen about 5-10 cm	Place the tips ahead, confirm they are stable and step down with control.
Side slope	Shorter uphill pole; longer downhill pole	Keep your body upright and adjust only when the traverse lasts long enough to justify it.
Large steps or rocks	Use a comfortable terrain setting	Plant both poles securely, then step without trying to vault your full weight.
Mud or soft snow	Fit suitable baskets	Test each plant and do not assume the pole has reached firm ground.

These are starting points, not fixed measurements for every body or pole. If your shoulders rise, wrists bend awkwardly or posture feels forced, stop and adjust.

Editorial Note: How This Gear Guide Was Prepared

This is a research-led gear guide based on current technique and safety information from trail organizations, outdoor educators and land managers. It does not claim that the author or editorial team personally tested every pole, adjustment system, or technique described here.

Pole designs differ. Follow the instructions supplied with your model, respect its adjustment limits and check the locking system before relying on it. This article provides general hiking guidance, not medical or rehabilitation advice. A trekking pole is not automatically a substitute for a cane, crutch or other mobility aid designed to support body weight.

Do You Really Need Hiking Poles?

Not every hike requires them. Hiking poles are most useful when extra points of contact improve balance or control, especially on:

• Long climbs and descents
• Loose, rocky or uneven trails
• Muddy or slippery ground
• Carefully assessed stream crossings
• Hikes where fatigue may affect balance later in the day
• Trips with a pack that changes your normal center of balance

They may be unnecessary on a short, smooth and level path. They can also become awkward in dense vegetation, on very narrow trails or during hands-on scrambling. If the route requires frequent use of your hands, collapse and secure the poles before the technical section rather than dragging them by the straps.

Poles do not replace fitness, pacing or controlled descending. If hills are the main challenge, our guide on how to train for hiking explains how to prepare for climbs, descents, uneven ground and time on your feet.

Know the Main Parts Before You Start

Most adjustable trekking poles have a grip, wrist strap, two or three shaft sections, one or more locks, a tip and a removable basket. Some fold into connected sections; others telescope into one another.

The design affects how you adjust and maintain the pole:

• Lever locks open from the side and clamp around a shaft section.
• Twist locks tighten by rotating sections in opposite directions.
• Folding poles connect several short sections and may offer less adjustment range.
• Fixed-length poles cannot be changed for hills, so hand position and technique must do more of the adapting.
• Grip extensions let you hold lower on a pole for a short climb without stopping to shorten it.

Read the instructions for your model before the first hike. Never extend a shaft beyond its marked limit, and do not assume every lock is tightened in the same way.

Complete a pre-hike pole check

Before leaving the trailhead:

• Assemble or extend both poles correctly.
• Match their lengths.
• Close and test every lock.
• Press down gradually to check for slipping.
• Inspect shafts for cracks, dents or bends.
• Check tips and baskets for looseness or heavy wear.
• Confirm that straps are secure and adjusted for the correct hand if labeled left and right.

Do not continue using a pole that collapses, separates or shows structural damage. A pole that fails during an easy test should not be trusted on a descent.

How to Adjust Hiking Poles for Your Height

Stand upright on level ground in the footwear you will use. Plant the pole tip beside your foot, hold the grip normally and relax your shoulders. Your forearm should be approximately parallel to the ground, creating a bend near 90 degrees at the elbow.

That is the baseline setting for flat and gently rolling terrain. It is more useful than selecting a length only from a height chart because arm length, posture, grip design and personal comfort differ.

The Washington Trails Association’s trekking-pole guidance also recommends starting with elbows bent near 90 degrees while keeping the shoulders relaxed rather than shrugged.

Adjust both poles evenly

Use the shaft markings to keep the pair equal. On poles with two adjustable sections, follow the manufacturer’s instructions for distributing the length between them. Extending one section past its limit can weaken the setup even if the total length looks correct.

After closing the locks, push downward with increasing pressure on stable ground. If a section slides, reset the lock according to the manual. Do not discover a loose lock after placing the pole below you on a steep descent.

Treat 5-10 cm as a starting range

For a sustained climb, shorten each pole by roughly 5–10 cm. For a sustained descent, lengthen each one by about the same amount. Small rolling hills usually do not require constant adjustment.

Use posture to fine-tune the number:

• Shorten more if an uphill setting makes your shoulders lift.
• Lengthen less if a downhill setting makes you reach or lean backward.
• Return to the saved flat-ground setting when the trail levels out.
• On a long side slope, shorten the uphill pole and lengthen the downhill pole only enough to remain comfortable and balanced.

How to Use Hiking Pole Wrist Straps

The straps are intended to support the base of the hand so you do not need to squeeze the grips throughout the hike.

To put them on:

1. Reach upward through the bottom of the strap loop.
2. Bring your hand down onto the grip.
3. Let the strap pass across the base of your palm between the thumb and index finger.
4. Adjust it until it supports the hand without restricting circulation.
5. Close your fingers lightly around the grip.

If you enter from the top, the strap sits around the wrist without supporting the palm correctly. If it is too loose, control becomes vague. If it is too tight, removing the hand can be difficult.

You should be able to relax your fingers briefly while the strap keeps the pole connected to your hand. That does not mean hanging your full body weight from the strap or trusting it like fall-protection equipment.

Know when to release the straps

Straps are not appropriate for every situation. On a boulder field, exposed section or terrain where a tip could become trapped, the pole may pull your arm or prevent you from using your hands during a fall. Washington Trails Association advises considering removing your hands from the straps on particularly uneven ground so the poles can be released quickly.

Stow the poles completely before a scramble that requires handholds. Do not let a useful walking tool become something that snags between rocks or vegetation.

Trekking Pole Technique on Flat Ground

Start walking without planting the poles. Let your arms swing naturally for several steps. Then lower the tips until they begin touching the ground in rhythm:

• Right foot forward, left pole forward
• Left foot forward, right pole forward

Plant each tip roughly beside the opposite foot or slightly behind it, with the shaft angled back. Press gently down and back as the body moves past the pole. The action should support forward movement, not stop it.

Avoid reaching far ahead on flat ground. A pole planted too far forward acts like a brake and can make the shoulders work harder. Keep elbows close to the body and use a relaxed grip.

If the rhythm becomes confused, lift both poles for several steps while continuing to walk. Let your normal arm swing return, then place the tips down again. There is no need to stop or force the pattern.

How to Use Hiking Poles Uphill

For a sustained climb, shorten the poles by about 5-10 cm from the flat-ground setting. Keep the tips close to your body and plant them near the feet rather than reaching high up the slope.

Push down and slightly backward as you step. The goal is to share some work with the upper body while maintaining an upright, controlled posture. Do not pull hard on poles placed far in front of you.

Watch your shoulders. If they rise toward your ears or backpack straps, the poles are probably too long for the grade. Shorten them or move your hands lower on the grip extensions for a brief incline.

Use a double plant for a high step

On a steep step or stable rock ledge, place both poles securely near the upper step, verify the tips will not slide and then step upward. Push only as much as the pole placement and locking system can safely support.

Do not pole-vault onto a rock or use the shafts to pull your entire weight upward. If the move requires hands-on climbing, stow the poles.

How to Use Hiking Poles Downhill

For a long descent, lengthen both poles by about 5–10 cm from the flat setting. Place the tips slightly ahead and, when the trail allows, a little wider than your normal stance.

Establish stable contact before stepping down. Keep your knees soft, take controlled steps and let the poles assist with balance. Do not throw the tips far down the trail or lean heavily over them; an overextended pole can slip, bend or collapse.

On steep steps, double-plant both poles on the lower level, test them and then step down. Move the poles again only after your feet are stable. A slower pattern is often more useful than trying to preserve a fast walking rhythm.

Lengthening the poles should help you remain upright. If you feel pushed backward or have to reach uncomfortably, reduce the length.

Hiking Pole Tips for Side Slopes and Obstacles

Technique should change with the obstacle rather than forcing the normal walking rhythm everywhere.

Side slopes and switchbacks

On a sustained traverse, shorten the uphill pole and lengthen the downhill pole. If the slope changes direction frequently, using the lower grip extension on the uphill side may be faster than adjusting the locks at every turn.

On a steep side slope, one secure uphill pole may be more useful than two awkward plants. Keep your body over your feet and test the surface before shifting weight.

Rocks and roots

Plant the tip where it cannot slide between rocks or become trapped under a root. Pull a stuck pole straight out before moving forward; twisting or continuing while the tip is wedged can bend or snap the shaft.

On rough ground, shorten your stride and test a questionable plant before relying on it. The pole should support careful foot placement, not distract you from it.

Mud and soft ground

Use suitable trekking or mud baskets to reduce sinking. A basket does not create firm ground, so press lightly first and confirm where the tip has stopped.

Do not use poles to step around the official trail and widen it. Staying on the durable route and matching the tips to the surface also supports the responsible practices explained in our guide on how to plan a sustainable hiking trip.

Snow and ice

Wider snow baskets help prevent poles from sinking deeply into soft snow. Trekking poles do not replace footwear, traction devices, route knowledge or winter skills. A carbide tip that feels secure on one patch can slide on hard ice or smooth rock.

Choose a route that matches the conditions, and turn back when the terrain requires equipment or skills you do not have. For a complete cold-weather clothing, traction and emergency packing system, use our winter hiking gear checklist. 

Stream crossings

A pole can provide an additional contact point in a carefully assessed crossing. Plant it firmly, move only one contact point at a time and keep testing the bottom. However, poles do not make deep, cold or swift water safe.

The National Park Service’s stream-crossing guidance recommends researching conditions, choosing a safer location, using a pole or staff for a three-point stance and turning back when water is too high, cold or fast. Follow the land manager’s route-specific instructions.

Which Tips and Baskets Should You Use?

Match accessories to the surface and your manufacturer’s compatible parts.

Part	Better suited to	Important limitation
Carbide or steel tip	Dirt, rough trail and surfaces where the tip can bite	Can be noisy or damaging on hard, sensitive surfaces and may slide on smooth rock.
Rubber walking tip	Pavement, some hard surfaces and places requiring lower impact	Can reduce grip in mud or loose soil; inspect for wear.
Small trekking basket	Typical three-season soft ground	Does not prevent deep sinking in soft snow.
Wide snow basket	Soft snow	Can catch on rocks, roots and brush when snow is absent.

Check local rules. On sensitive or hard surfaces, rubber tips may reduce marking and noise. Carry covers securely when not in use rather than leaving small plastic parts on the trail.

Should You Use One Pole or Two?

Two poles make the opposite arm-leg rhythm possible and provide a contact point on both sides. They are usually the more practical choice for sustained climbs, descents, uneven ground and backpacking.

One pole can still help with balance on a mild trail while keeping one hand free. It may also suit someone who prefers a hiking staff. Switch hands when the slope or comfort changes rather than letting one side do all the work for the entire day.

Hikers who prefer a single traditional staff can also read our guide on how to make a hiking stick. A homemade stick still needs a comfortable grip, suitable length and a sound structure before it is trusted on uneven ground.

If you need a device to support substantial body weight because of pain, injury, disability or rehabilitation, ask a qualified professional which mobility aid and technique are appropriate. Standard trekking poles are not designed for every medical-support need.

Smart Gear Tip: Save Your Baseline Setting

Once both poles feel correct on flat ground, record the centimeter marking in your phone or take a clear photo of the shafts. This gives you a known setting to return to after every climb or descent.

Before a difficult hike, practice three short drills on a familiar, easy route:

1. Walk naturally for two minutes using the opposite arm-leg rhythm.
2. Shorten both poles, walk a gentle uphill and notice whether your shoulders stay relaxed.
3. Lengthen both poles for a gentle descent, then return them to the saved baseline.

This simple rehearsal teaches adjustment, straps and rhythm where a mistake has low consequences. It also reveals slipping locks or uncomfortable grips before the terrain becomes demanding.

Budget vs Premium Hiking Poles

Correct technique does not require the most expensive pair. A lower-cost pole can be suitable when it provides the required length, secure locks, comfortable grips, usable straps and compatible tips or baskets.

Premium models may offer lower weight, a shorter packed size, shaped grips, replaceable parts, carbon-fiber shafts or shock absorption. Those features can improve comfort or convenience, but they do not correct poor adjustment or unsafe placement.

Priority	What matters most
Fit	The usable length range allows a comfortable flat-ground setting with room to adjust.
Locks	Every section closes securely and can be checked or serviced as instructed.
Grip and strap	Your hands remain comfortable without a tight grip.
Intended terrain	Tips, baskets, durability and packed size suit how you will actually hike.
Repairability	Worn tips, baskets or locking parts can be replaced when possible.

The Washington Trails Association’s pole-buying overview recommends matching weight, packed size, grips, adjustment and accessories to intended use rather than assuming one design fits every hiker.

If you are unsure that poles will help, borrow or rent a compatible pair and practice before buying. Our hiking on a budget guide explains how to use, borrow, rent or buy used equipment without compromising genuine safety needs.

Safety Limits of Hiking Poles

Hiking poles are support tools, not guarantees against falls or injuries. Use these limits when deciding whether to continue:

• A pole cannot test the full strength of a loose slope, rotten log or unstable rock.
• A locking mechanism can slip if it is damaged, dirty or incorrectly tightened.
• A tip can skid on ice, smooth rock or a hard wet surface.
• A trapped pole can disturb balance or injure the arm.
• Poles do not replace traction devices, suitable footwear or hands-on scrambling skills.
• Poles do not make high water, exposed terrain, lightning or severe weather acceptable.
• Trekking poles do not replace a map, emergency equipment or a route plan.

For the navigation side of trail preparation, read how to avoid getting lost while hiking. If you need a dependable non-electronic backup, our guide to choosing the best compass for hiking explains which features matter. A stable walking rhythm helps only when you remain on the correct route.

Stop using the poles if they create pain, numbness, unusual wrist pressure or worsening shoulder discomfort. Recheck the length and straps. If symptoms continue or relate to an existing condition or injury, seek qualified advice rather than forcing the technique.

Common Hiking Pole Mistakes

• Using one length for every slope: A flat-ground setting can force awkward shoulders uphill and excessive reaching downhill.
• Entering the straps from above: The straps then sit around the wrists instead of supporting the base of the palms.
• Gripping too tightly: This wastes energy and can create hand or forearm discomfort.
• Planting too far ahead on flat ground: The pole becomes a brake instead of supporting forward movement.
• Trusting the pole before testing it: Mud, loose stones and gaps between rocks can make a plant unstable.
• Ignoring loose locks: A section that shortens under light pressure may collapse when it matters.
• Extending beyond the limit mark: Extra length can leave too little shaft overlap and weaken the setup.
• Keeping straps on everywhere: Trapped poles are harder to release on rough or exposed terrain.
• Using poles during hands-on scrambling: Hanging poles can snag and occupied hands cannot use secure holds.
• Relying on poles instead of foot placement: Extra contact points help only when the feet and terrain are assessed carefully.
• Using the wrong basket or tip: A small basket can sink in snow, while a wide basket can snag on roots and rocks.
• Putting poles away wet and dirty: Moist straps, mud and grit can shorten the useful life of components.

How to Clean and Maintain Hiking Poles

After a muddy or wet hike, wipe the shafts and tips, remove debris from the locks and let the straps dry completely. If the manufacturer permits separating the sections, open them for drying and reassemble only after they are clean and dry.

Before the next trip:

• Inspect shafts, joints and locking parts.
• Test each lock under gradual pressure.
• Tighten or service the lock only as the manual describes.
• Replace heavily worn tips or damaged baskets with compatible parts.
• Check that the folding-pole cables and connectors seat correctly.
• Keep sharp tips covered during transport.

Do not lubricate, sand, drill or modify a locking system unless the manufacturer specifically instructs you to do so. A generic repair that works on one design may damage another.

Hiking Pole Checklist

Final Takeaway

The basic trekking pole technique is simple: start with elbows near 90 degrees, put your hands up through the straps, keep the grip light and move each pole with the opposite foot.

Adjust the setup when the terrain changes. Shorten the poles for long climbs, lengthen them for descents and slow down when rocks, mud, snow, side slopes or water make each plant less predictable.

The best hiking pole tips are also the least dramatic: test the locks, save your baseline length, practice before a difficult trail and put the poles away when your hands or careful foot placement matter more.

Frequently Asked Questions

Official and Reliable Sources

• REI Co-op — How to Use Trekking Poles and Hiking Staffs
• Washington Trails Association — How to Use Trekking Poles
• Washington Trails Association — Choosing the Right Trekking Poles
• National Park Service — Stream Crossing Safety

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