10 Best Walks on Rarotonga in 2026

Last Updated: 9 June, 2025

The Top Walking and Hiking Trails on Rarotonga

Rarotonga is not just a destination for sipping cocktails on the beach. If you prefer to explore and stay active on your travels, you’ll totally dig the walking trails snaking through the island’s rugged interior.

Those jagged volcanic mountains piercing the sky can be hiked on Rarotonga’s various albeit rough trails! That’s right, hiking on Rarotonga is quite the adventure, so you’ll want to be prepared with sturdy walking shoes (no flip-flops here), as well as plenty of water and insect repellent.

If you’re prepared, you have some stunning vistas and epic jungle hikes to enjoy! Find out where to hike in this list of the best walks on Rarotonga.

1. Cross Island Trek

The longest hiking trail on Rarotonga, the Cross Island Trek is a 6 km (3.7 mi) trail marked with small orange markers for those who want to experience the hike independently. Otherwise, guided hikes are available with Maunga Tours – see 10 Best Guided Walks in the Cook Islands.

It takes around 3 hrs 30 mins to complete the one-way trail (or longer if hiking from the main road – see the “Location” section below). For this spectacular but challenging day out in nature, it’s recommended to walk from north to south (which is easier to follow the trail) and preferably after a couple of dry days, as there are parts of the trail that become extremely slippery in wet conditions. Note that there are a couple of stream crossings.

Aside from trekking through lush jungle forest where it’s possible to spot birds, a highlight is Te Rua Manga, also known as “The Needle”. The trek to The Needle can also be done as a standalone hike (see point #2 below).

The trail ends at Papua Waterfall (Wigmore’s Waterfall), where you can have a refreshing dip, assuming it has been raining enough for the water level.

For a guided experience, check out Maunga Tours – you’ll find more details in our 10 Best Guided Walks in the Cook Islands guide.

Location: It’s recommended to walk from north to south, starting from the end of Uruau Drive in Avarua (if walking from town, this adds an additional 3 km/1.9 mi to your journey). The trail ends at the end of Papua Road, which is approximately 1.6 km (1 mi) from the main road where you can catch the bus. Learn more about bus transport in Taking the Bus in Rarotonga: Bus Fares, Routes & More.

2. The Needle Walk (Te Rua Manga)

One of the most prominent sights on Rarotonga, Te Rua Manga, otherwise known as The Needle, is an exposed breccia structure reaching 413 m (451 yards) high. While The Needle can be admired as part of the Cross Island Trek (see point #1 above), those just wanting to climb up to The Needle and back down again are recommended to start from the north side of the trail (where the trail is easiest to follow), trek up to the summit and return back the same way.

This takes approximately 1 hr 30 mins-2 hours to return. The trail is extremely slippery after wet weather, and it can be sketchy on the ascent up to The Needle, so wear good hiking/walking shoes and take care.

Location: Start from the end of Uruau Drive in Avarua (if walking from town, this adds an additional 3 km/1.9 mi to your journey).

3. Raemaru Track

The Raemaru Track is a thrilling mountain hike on Rarotonga’s west side, offering a more manageable alternative to the Cross Island Trek. This 1,430 m (1,564 yard) ridge trail takes you 350 m (382.8 yards) above sea level, culminating in a heart-pumping 15 m (16.4 yards) vertical rock climb – a challenge reserved for experienced climbers only!

You’ll love the steady ascent through lush forest, following orange markers and scanning QR codes for a free self-guided tour (don’t forget your local SIM card!). The hike offers breathtaking views and a chance to learn about the mountain’s legends, flora, and fauna.

Allow up to three hours for this adventure at a leisurely pace, but don’t attempt when wet.

Location: From the main road (Ara Tapu) in Arorangi on the west side of Rarotonga, take Akaoa Road or Akaoa No.2 Road inland between the Castaway Resort and Discover Marine Wildlife & Eco Centre. Follow the Raemaru Track signpost inland up Raemaru Heights Road to the end, where you’ll find a grassy clearing serving as the car park.

4. Arore Trek

An excellent short hike on the back hills of Muri, the Arore Trek is a private hiking trail accessible through a guided experience with Arore Mountain Adventures. Experience the natural beauty of the inland forests of Rarotonga and look out for wildlife on this hike that can be done either in the daytime or at sunrise.

The trail is relatively steep the whole way up, where ropes are in place to make the ascent a little easier. At the summit, you’ll experience panoramic views of the Muri Lagoon and its motu (islets), as well as the inland mountains and valleys.

The walk lasts approximately 1 hr 30 mins return. Headlamps are provided for the sunrise walk. Learn more about the guided experience in the 10 Best Guided Walks in the Cook Islands.

Location: Tours depart from the Muri Meeting House, Muri eastern side of Rarotonga. Transfers are available for a fee.

5. Hospital Hill

One of the easiest hikes on Rarotonga with a view is the Hospital Hill Track. The 2 km (1.2 mi), 30-40 mins return walk starts from the Rarotonga Hospital car park and steadily ventures up an easy-to-follow dirt road through the forest to a viewpoint overlooking Nikao Beach, the lagoon and the airport.

Location: Top of Hospital Hill Road, Nikao, north side of Rarotonga. The dirt track can be found behind the hospital buildings.

6. Avana Walk

For a bit of gentle walking on Rarotonga, follow Avana Drive (on Google Maps as Avana Pass), which is actually a dirt road that follows the Avana Stream.

Unlike many of the walks mentioned later on this list, the Avana Walk is very easy to follow, as you just need to follow the Avana Stream for as long as you like, crossing it about 20 times, which is quite refreshing on a hot day, then return the same way.

The trail is approximately 1.5 km (0.9 mi) one way, taking approximately 40 minutes to do the return walk.

Location: Avana Drive, Muri, east coast of Rarotonga. Avana Drive is the road just south of the Avana Stream bridge.

Follow Avana Drive until the sealed road ends. There is a grassy clearing here where you can park your vehicle.

7. Te Kou Summit Track

Bag the highest peak on Rarotonga on the Te Kou Summit Track, 588 m (643 yards). Be warned, however, that this 5.8 km (3.6 mi) return trail is overgrown and hard to follow. Therefore, it’s recommended to use a GPS with the route loaded in or to have a guide.

With all of the housekeeping out of the way, what can you expect on this trail? The trail starts taking you alongside taro plantations, then through the forest, where the final 45 mins to 1 hour is a steep ascent, with the guidance of around 20 ropes!

Location: Start from the end of Happy Valley Road, Avarua, on the north side of Rarotonga.

8. Ikurangi Summit Track

A slightly easier track to follow, the Ikurangi Summit Track is an ascent up to 485 m (530.4 yards) with stunning views of Matavera on the way up and captivating views of Avarua, all the way to the airport, and the inland mountains from the summit.

The 5.3 km (3.3 mi), 1 hr 30 mins-2 hours return climb (from the start of Tupapa Road) is steep in parts with rope and lots of vegetation and roots to hold onto, which is especially welcome for the sections with steep drop-offs beside the trail. Avoid the trail when wet.

Location: Start from Tupapa Road (or as far up as you want to take your vehicle up this gravel road), just off Arai-Te-Tonga Road, Matavera, northeast side of Rarotonga. The Ikurangi Track signpost is approximately 800 m to 1 km (0.5-0.62 mi) down this road.

9. Te Manga Track

Another hike branching off Tupapa Road, close to the Ikurangi Summit Track, the Te Manga Track is a 6.3 km (3.9 mi) trail taking 2 hrs 15 mins to 2 hrs 30 mins to complete from the start of Tupapa Road.

Follow Tupapa Road past the water tank and continue straight through the creek, passing a taro plantation where the trail is marked by dubious coloured markers (fabric, bits of plastic, etc.). You’ll follow the ridge up to a minor peak with some ropes fixed in place. At the top are clear views. Again, this trail is best avoided if it has been raining.

Location: Start from Tupapa Road (or as far up as you want to take your vehicle up this gravel road), just off Arai-Te-Tonga Road, Matavera, northeast side of Rarotonga. The Te Manga Track is just past the water tank.

10. Maungatea Bluff Track

Another one of Rarotonga’s mountain hiking trails, where even finding the trail is an achievement, the Maungatea Bluff Track offers some decent views from its 240 m (262.5 yards) elevation.

The trail can be started at the end of Tauae Road or from the Tauae Store on Ara Metua Road; the latter option makes the trail 3.2 km (2 mi) long, taking about 1-2 hours to complete.

The trail is notorious for being overgrown, though, but those with a keen eye will be able to follow the blue and red markers on the trees, then yellow triangles and orange fabric the further up you go, which are, thankfully, within sight of each other. A metal post at the top marks the end of the hike.

Location: Start at the beginning of Tauae Road (next to the Tauae Store), just off the Ara Metua Road on the back roads of Avarua, the north side of Rarotonga. The road is just east of the Seventh-day Adventist Church.

More Walks on Rarotonga

Now that you know all of the major hikes and walks on Rarotonga, here are more ways to stretch your legs across Rarotonga and the Cook Islands:

Finally, plan more experiences beyond walking in the 101 Best Things to Do in the Cook Islands: The Ultimate List.

Sources:

The information in this guide has been compiled from our extensive research, travel and experiences across the Cook Islands and the South Pacific, accumulated over more than a decade of numerous visits to each destination. Additional sources for this guide include the following:

Cook Islands Tourism Corporation (General travel advice - Updated [2025])
Cook Islands Tourism Industry Council (Tourism trade association - Updated [2025])
SPTO (Pacific tourism advice - Updated [2025])
Ministry of Foreign Affairs and Immigration (Visa and immigration advice - Updated [2025])
Cook Islands Meteorological Service (Weather forecast and warnings - Updated [2025])
Ministry of Finance & Economic Management (Border restrictions advice - Updated [2025])
Ministry of Agriculture (Biosecurity advice - Updated [2025])
Cook Islands Statistics Office (Statistics and travel data - Updated [2025])
Ministry of Transport (Transport operators and licenses - Updated [2025])
Safe Travel (New Zealand travel advisory for the Cook Islands - Updated [2025])
Smart Traveller (Australia travel advisory for the Cook Islands - Updated [2025])

At Cook Islands Pocket Guide, we uphold strict editorial standards to ensure accurate and quality content.

About the Author

Laura S.

This article was reviewed and published by Laura, editor-in-chief and co-founder of Cook Islands Pocket Guide. Since arriving solo in the South Pacific over 10 years ago with nothing but a backpack and a background in journalism, her mission has been to show the world how easy (and awesome) it is to explore a paradise such as the Cook Islands. She knows the islands inside out and loves sharing tips on how best to experience Raro’s must-dos and hidden gems. Laura is also the editor of several other South Pacific travel guides.

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