How to Adjust Trekking Pole Height | The 90-Degree Test

Set the pole with the tip near your foot and adjust the length until your elbow bends to roughly 90 degrees.

Getting the right trekking pole height is the difference between poles that save your knees and poles that make every mile worse. The 90-degree elbow rule is the standard starting point, and a few terrain-based tweaks handle the rest.

The Core Fit: The 90-Degree Elbow Rule

Stand on level ground wearing the shoes or boots you’ll actually hike in. Hold a pole vertically with the tip on the ground next to your foot. Adjust the length until your forearm sits roughly parallel to the ground and your elbow bends to about 90 degrees. REI’s trekking pole guidance uses this same elbow-angle method as the standard fit for general hiking.

If both arms are the same length, the measurement on one side transfers to the other. Check both poles side by side to confirm they match.

Adjusting Multi-Section Poles: Which Section Goes First?

For most three-section poles, set the upper section first, then the lower section. REI recommends setting the top adjustment in the middle of its range before using the bottom section to dial in the total length. This keeps the strongest section of the pole doing the most work.

Some models work differently. Trailspace notes that certain Black Diamond designs require extending the lower section to its maximum before fine-tuning the middle shaft. If your pole’s manual specifies a sequence, follow it — “top first” or “bottom first” depends entirely on the locking system.

Lever and Camlock Poles

Open the camlock lever, slide the section to the right length, and close the lever. If the pole slides after locking, adjust the tension knob so the lock grips firmly. The lever should close without excessive force — over-tightening stresses the mechanism and makes future adjustments harder.

Twist-Lock and Internal-Adjustment Poles

Unlock the section by twisting counter-clockwise, extend or retract to the desired length, then twist clockwise to lock. Repeat for additional sections. If the lock won’t hold, extend back to the marked stop line and try again, per REI’s trekking pole instructions.

Never pull a section past its marked “STOP” point. The Amazon-hosted pole guide warns that exceeding the stop mark can break the tube, and Trailspace reports the locking mechanism may fail entirely, causing the pole to collapse mid-hike.

Strap Fit and a Quick Test Walk

The strap matters as much as the shaft. Keep your hand up through the bottom of the strap loop, then adjust the strap so your fingers land correctly on the grip. A properly fitted strap lets you push down through your palm instead of gripping the handle in a death clutch.

Take a few walking strides with both poles. If the fit feels off, make micro-adjustments and test again. A subtle change of a centimeter often fixes the problem.

Terrain Adjustments: Uphill and Downhill

The 90-degree rule works for flat ground, but trails aren’t flat. For long uphill sections, shorten your poles by about 5–10 cm so they don’t sit too high as the ground rises. For long downhill sections, lengthen them by about 5–10 cm to keep your upper body upright and take pressure off your knees. REI’s expert advice recommends these same 5–10 cm adjustments for sustained climbs and descents.

Adjust on level ground, not mid-trail on a slope. Setting the baseline on uneven terrain skews the entire fit and carries that error through every subsequent adjustment. And if you’re considering a new pair, our roundup of the best adjustable hiking poles compares the top models by weight, lock type, and price.