How to Use Trekking Poles for Hiking | Master the Basics

Use trekking poles by setting them to a 90-degree elbow bend on flat ground, then adjusting length for terrain: shorter on climbs, longer on descents.

For the full breakdown, see our best Backpacking Trekking Pole guide.

Learning how to use trekking poles for hiking transforms them from awkward accessories into gear that saves your knees and propels you forward. The core skill is adjusting length for terrain and matching your pole swing to your stride. Getting the basics right takes about ten minutes on the trail — and the payoff is better balance, less strain on your legs, and a noticeable boost on steep stretches.

Adjusting Pole Length for Flat Ground

Start on flat ground with the pole tips touching the earth near your feet. Adjust the length until your elbows form roughly a 90-degree angle. This position lets your arms swing naturally and keeps the poles working with your body instead of against it.

Most adjustable poles use either a twist-lock or a flip-lock mechanism; both work the same way — loosen, slide, tighten. Check that both sections are locked securely before putting weight on the pole. A pole that collapses mid-stride is a fall waiting to happen.

Gripping the Poles and Using the Straps

Insert your hand from underneath through the wrist loop, then grip the handle so the strap supports part of the load. This “underhand” method lets you relax your grip while the strap carries weight on the upswing. Hold the handle loosely rather than squeezing hard — a death grip tires your forearms and sends jarring forces up your wrists.

Keep your wrists relaxed and let the poles swing naturally from your elbows. If your hands go numb or your shoulders ache, you are gripping too tightly or your poles are the wrong length.

Walking Rhythm and Terrain Adjustments

Plant the pole opposite your forward foot in a natural walking pattern: left foot with the right pole, right foot with the left pole. This cross-body rhythm mimics how your arms swing when walking without poles and keeps your torso stable.

Adjust pole length as the terrain changes:

• Uphill: Shorten the poles so your arms keep that comfortable bend; on steep grades, shorten them 5–10 cm so you can push down effectively without raising your shoulders.
• Downhill: Lengthen the poles so your body stays more upright and the poles help control your descent, taking pressure off your knees.
• Sidehill traverses: Use only the uphill pole, planting it firmly for stability while the downhill pole hangs or gets stowed.
• Rough terrain: Test each placement before loading your weight, especially on boulder fields; on unstable ground, slip your wrists out of the straps so you can drop the poles fast if you need your hands.

Where Pole Technique Matters Most

Poles earn their place on descents and long climbs more than on gentle flats. On steep downhills, lengthened poles act as shock absorbers, shifting impact from your knees to your arms. On sustained climbs, shortened poles let you push with your upper body, spreading effort across more muscles.

Once you’ve got the rhythm, the next step is picking the right pair for your trails. If you’re ready to buy, our roundup of the best backpacking trekking poles compares weight, locking systems, and value across top models.

The Washington Trails Association notes that on steep traverses the downhill pole can actually push you off balance; dropping it frees your uphill hand for grabs and keeps your center of gravity over your feet. American Hiking Association guidance echoes this — when stability is uncertain, prioritize a solid plant over a full grip.

FAQs

Should I use one trekking pole or two?

Use two poles whenever possible. Two poles distribute load evenly, maintain a natural walking rhythm, and provide stability on both sides of your body. A single pole can work for light day hikes or as a balance aid, but it leaves one side unloaded and can create an uneven gait over time.

How long should trekking poles be for my height?

Set poles to the 90-degree elbow rule standing on flat ground, then fine-tune for terrain.

They also improve balance, which reduces the micro-adjustments that strain knees over a long day.