A person is walking on mountains, wearing a rucksack

Rucksack Fitting Guide

Your rucksack is a staple piece of kit for any adventure—and often your heaviest, once fully packed. Having a correctly fitting rucksack is essential to keep you comfortable on long treks, prevent injuries, and conserve energy. A well-fitted rucksack ensures proper weight distribution, turning what could be a burden into an extension of your body.

Key fitting principles include:

Hip Belt Positioning: The majority of the weight—over 80%—should rest on your hips, specifically on your iliac crest (hip bones), to reduce strain on your shoulders.
Shoulder Strap Adjustment: These should be snug but not restrictive, keeping the pack high on your back without cutting off circulation.
Sternum Strap Use: This strap stabilises the load and minimises movement while maintaining your breathing capacity.
Dynamic Adjustments: Regularly tweaking straps and load lifters during your trek helps prevent pressure points and adapts to changing terrain or body fatigue.

Below are the key steps for ensuring your rucksack fits properly. If you're unsure about achieving the perfect fit or need help with adjustments, visit us in-store for a free rucksack fitting with one of our experts. We’ll fine-tune every strap and adjustment to ensure your rucksack moves with you, not against you.

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1. Locate your hip bone and prepare your rucksack

With your fingers, locate the uppermost part of your hip bone. Your hips will form the foundations of how your rucksack sits on your body and support the majority of the pack’s weight.

Now, fill your rucksack with improvised weights, such as tinned food or bags of rice. This is to simulate a fully loaded rucksack, as this is when you'll need comfort the most. Take care to weigh the pack evenly and pad it out if necessary, then put on the weighted rucksack and allow it to hang freely from your shoulders.

2. Attach the hip straps

Next, fasten the hip strap. Many people find it most comfortable to have the top of the hip strap in line with the top of the hip bone; however, some people may find it more comfortable to have the strap slightly higher.

To get the hip straps at the correct height, you may need to either lengthen or shorten the main shoulder straps, so that the main body of the bag is moved up or down the length of your back. The hip strap should feel tight and secure once adjustments are made.

3. Assess the shoulder straps

Once the rucksack has been adjusted to achieve the correct hip strap position, you should assess how well the shoulder straps fit. The tops of the shoulder straps should be just tucked in behind your shoulders, with the rest of the strap following the natural contours of your back.

Ensure that the straps are not too tight, as this can cause discomfort and restrict movement, nor too loose, which can lead to poor weight distribution and instability. Adjust the straps so they sit snugly, allowing for a full range of motion without causing the pack to shift excessively. Achieving this balance is crucial for maintaining comfort and preventing fatigue during extended wear.

4. Adjust the back length

If the shoulder straps don't fit correctly, you will need to remove the bag and adjust the back length. This process will vary depending on the manufacturer of the bag. Some use large Velcro panels that separate, whilst others may use webbing and pull cords that lengthen and shorten.

It may take a couple of attempts and readjustments to get the perfect fit, but achieving the correct back length will allow the shoulder straps to follow the curvature of your shoulders.

5. Additional straps and features

Finally, depending on your individual rucksack, there may be other straps and attachments which can be adjusted to aid comfort.

Load Stabilising Straps

Load stabilising straps are two thinner straps that go from the shoulder straps up to the main body of the bag. Tightening these brings the bag closer to the body and stabilises the load. They should be at an approximately 45° angle from the top of the shoulder.

Hip Belt Stabiliser

Some packs will have hip belt stabiliser straps, which pull the weight of the pack towards the body and reduce the movement of the bag when you walk. Tighten these to a comfortable tension.

Sternum Strap

The sternum or chest strap is a thinner band that prevents the shoulder straps from moving apart as you walk. This strap should be in line with the bottom of each armpit.

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Come And See Us

Our in-store experts are happy to offer free rucksack fittings. This involves an initial consultation to assess your needs, and a highly accurate measurement of your back, to help select the best pack for your adventures. Simply visit your local store to be measured for a new pack, or bring your old one to have it adjusted for the best possible fit.

Whether you're looking to purchase a new rucksack or optimise the fit of your existing one, simply visit us at your local store. Our experts will guide you through the process, ensuring that your pack is adjusted to provide the best possible fit and comfort for your next adventure.

What to Expect from Our Fitting Service:

Initial Consultation: Share your adventure plans and preferences with our experts to help them understand your needs.
Accurate Measurements: Receive a precise measurement of your back to ensure the perfect fit.
Pack Selection: Let our team help you choose the best rucksack based on your measurements and needs.
Adjustments: If you bring your current rucksack, our experts will adjust it to ensure it fits comfortably and supports you throughout your journey.

Visit us today and experience the difference a well-fitted rucksack can make on your adventures.

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Rucksack Fitting FAQ

A well-fitted rucksack should place 70-80% of the weight on your hips and 20-30% on your shoulders. The hip belt should sit snugly over your hip bones, and the shoulder straps should contour smoothly over your shoulders without gaps. The pack should be close to your back for stability and freedom of movement.

Back length adjustment ensures the hip belt and shoulder straps align correctly with your body, regardless of your overall height. Measure from the base of your neck to the top of your hip bones to find your torso length. This helps the rucksack distribute weight efficiently and prevents discomfort or injury.

First, load the rucksack with some weight for a realistic fit. Fasten the hip belt so the padded section sits directly over your hip bones. Tighten it so it’s secure but not overly tight on your stomach. The majority of the pack’s weight should rest on your hips, reducing strain on your shoulders.

After securing the hip belt, pull the shoulder straps so they sit flush against your shoulders without lifting the pack off your hips. The straps should follow the curve of your back, and the attachment point should be about halfway down your shoulder blades for even weight distribution.

The chest strap stabilises the shoulder straps, preventing them from slipping and helping keep the pack secure during movement. Adjust it so it sits comfortably across your chest, roughly in line with the bottom of your armpits, and tighten it just enough to hold the straps in place without restricting breathing.

A correctly fitted rucksack will feel stable and comfortable, with most weight on your hips and minimal pressure on your shoulders. The pack should not sway or pull you backward, and you should have full freedom of movement. If discomfort persists, readjust the straps or back length as needed.

Yes, some rucksacks are designed with gender-specific fits, considering differences in torso length and hip shape. For women, the hip belt may sit slightly differently-often with the middle of the hip strap aligning with the top of the hip bone-ensuring a secure and comfortable fit.

Loosening all straps before fitting allows you to make precise adjustments in the correct order: hip belt first, then shoulder straps, chest strap, and finally load stabilisers. This ensures each part fits your body properly and the weight is distributed as intended.