“Pole, pole” is something you’ll hear often on Mt. Kilimanjaro. It’s Swahili for “slowly, slowly,” and it’s a reminder to slow down, trek carefully, and rely on smaller steps as you ascend to Uhuru Peak, all the way up at 19,341’. One way to deliberately trek “pole, pole” is to use the rest step, also called the mountaineer’s step. Read our guide below to learn how to perform this move and why so many trekkers consider it a powerful asset on Kilimanjaro.

Rest Step Technique

To perform the rest step, you should be stepping forward on an upward climb. As you step, lock your rear knee and keep all of your weight on that rear leg. Swing your other leg forward, relaxing all of its muscles. Once the swinging foot comes to rest on the ground, keep it relaxed so there’s no weight on it. Stop in that position for as long as you need, even if you only need a second. When you’re ready, lock your front leg, swing your back leg forward, and repeat the process.

Why Not Just Walk Slower?

The rest step provides a suite of energy-saving benefits that you don’t get by simply walking slower.
  • Your stamina increases. Locking the back-leg knee takes the work that your muscles would normally do and places it in your bone structure. This saves energy.
  • You’ll use your quads less. If both knees are bent when you hike, you’re using both quadriceps, thereby using vast amounts of energy. Ideally, the rest step only lets you use one leg at a time, since your bones are doing all the work in the other leg.
  • Your legs, hip, and back muscles get a rest for a short moment. On Kilimanjaro, when you’re hiking for hours and days at a time, those short moments add up.
  • You save additional energy because you aren’t speeding up and slowing down, but moving at a consistent, long-haul pace.

Should I Train with the Rest Step?

Many trekkers reach Kilimanjaro’s summit without using the rest step. After all, no technical experience or specialized gear is required on any part of Kilimanjaro, making it one of the most accessible of the world’s Seven Summits. You’ll be fine even if you don’t learn this technique. That said, the rest step is a valuable skillset that will carry you farther with less energy. If you have the time and conditions, it’s worth practicing. Your body will thank you on your approach to Uhuru Peak. At I Artist Adventure, we often encourage our trekkers to master this technique because at Kili’s high altitudes, where oxygen is less abundant, the positive effects are felt keenly.

Vital Tips to Make the Rest Step Truly Effective

  • Establish a consistent stepping rhythm. This ensures you use a consistent amount of oxygen per step, never going into a deficit.
  • Take steps of roughly the same length. Varying your stride changes your velocity and causes inefficient energy use.
  • Anchor every step. Make firm contact with the sole of your foot when it lands in front of you, giving solid support to your body weight as that leg rests.
  • Think of the rest step as a series of push-offs. When you lock your knee with one leg, swing the other leg forward with enough momentum to carry you ahead with minimal effort.
  • Let your lungs determine your pace, not your legs. If you’re tired and breathless, rest longer before stepping again. Your step should fall into a harmonious rhythm with your breath.
Congrats! You’ve got the rest step down — are you ready for the next (aerobic) step? Learn more here. Ready to experience Tanzania like never before? Book your Kilimanjaro trek or safari adventure with I Artist Adventure today!