My Favorite Middle Tennessee Waterfalls

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Since our little family of four moved to middle Tennessee (south of Nashville) in 2015, we've sorta become addicted to chasing waterfalls. I think we were just so starved for natural beauty, green, and rushing waters after living in big city Dallas for 11 years! So we started taking mini road trips on Saturday or Sunday afternoons to explore the many waterfalls within a 2 hour drive of the Nashville area.

I've since learned a fun fact: waterfalls release tens of thousands of negative ions per cubic centimeter - 3 or 4 times the amount of normal fresh air. Negative ions help lift our mood, reduce anxiety, strengthen resistance to illness and even keep our airways functioning well. There are literally good vibes coming out of waterfalls! Which explains why we can't stay away! 

In this post I'm outlining 9 waterfalls we've visited (and re-visited!) so far - all doable and fun adventures with our 3-year-old and 7-year-old. One day I'll be a hardcore rock climber wearing Athleta gear 24/7, but this is real life with small children, ya know?

Before you read, keep this big tip in mind: go to Instagram and check the hashtag (or location tag) for the waterfall you're wanting to visit. For example #fosterfalls. Look at the most recent posts and see how much water was flowing in the photos other people just posted. Lesson learned the hard way...we once visited Foster Falls in October with friends from out of town and when got to the bottom, it was eerily quiet... there was no waterfall, just a big silent pool. Womp womp. Since then, I always check beforehand to ensure that the water is flowing.

Foster Falls (Sequatchie, TN)

Perhaps Foster Falls is so dear to my heart because it's the first Tennessee waterfall I visited in my post-college early 20s days living in Nashville. The hike is short, and even though you're hiking downhill the entire time to the waterfall, the natural rock formations form stairs that are fairly easy to climb over. A few steps into the hike, the towering trees and mossy rocks will make you feel like you're in an ancient, magical forest in the Pacific Northwest. Before you reach the waterfall, you cross a suspension bridge and end up on a small sandy/rocky beach area with the swimming hole and waterfall spread before you. Foster is lovely, because the water is shallow near the shore, so small children can wade there. Adults or bigger kids can venture out and swim in the deeper waters along the rocky edges or, if you can brave the frigid water, underneath Foster Falls itself! There's another rocky area to the immediate right of the waterfall where you can sun yourself on big rocks and let all those wonderful waterfall ions fall on your skin. The hike back up requires stamina as you're going uphill at a pretty steep slope but there are plenty of places to hold on, or rest if you need to.

Quick overview: Swimming hole / short hike / uphill return / suspension bridge

Other tips:

  • Make a stop at Mooney's Market and Emporium in Monteagle, TN just off I-24. It's an adorable health food/antiques/garden/yarn shop with a creamsicle-orange food trailer behind it called The Crescent Cafe. I had the best pumpkin smoothie there last time.

Greeter Falls - Altamont, TN

Greeter Falls has become one of my favorite places in Tennessee - there's so much to love. Powerful waterfall. Amazing swimming hole. Lots of big boulders for sunning yourself. And CLIFF JUMPING. 

The most important thing to know about Greeter Falls is that you will have to do some careful maneuvering to get to the falls. The hike itself is less than a mile, and you'll pass amazing cliff formations, caves, and flowers. But there are narrow pathways with sheer drops without railings, so be super careful with small children. At the end of the trail before the waterfall, you'll descend a very narrow, winding staircase down to the falls. If you're afraid of heights, just be aware that it's worth it, and it'll be over soon :). After the staircase, you'll go across a kind of slanted wooden plank to get to the falls. It can get slippery, but there's a railing, and if you stay low to the ground you'll be fine.

Quick overview: Swimming hole / cliff-jumping / rock-scaling / spiral staircase

Other tips:

  • There's no restroom at Greeter Falls. You have to use the restroom at the ranger station at the Stone Door, 12 minutes away. We learned this the hard way! Before or after Greeter Falls, check out the Stone Door hike - it has easy trails, and you end up at a breathtaking mountain vista where you can see forever. There's a place where two cliffs come close together forming a small passageway to walk through, called the Stone Door. No waterfall there, but it's a must-see!

Jackson Falls - Duck River, TN

Jackson Falls on the Natchez Trace Parkway is only 14 minutes from our farm, so we've been there several times, at all different times of the year. Jackson always has water running, but if we haven't had much rain it can be a pretty gentle falls compared to others. There's not enough water to swim, but there's an upper falls that people slide down if there's enough water, plus it's lots of fun wading in the water in the lower falls and it's perfect for kids to play. You can park at the entrance to Jackson Falls and there's a paved trail with a hand rail to get to the bottom, so it's friendly for people of all ages.

If it gets crowded, head down stream to explore other areas to play and little pools to splash in!

Quick overview: No swimming hole / short hike / paved walkway / Natchez Trace


Great Falls @ Rock Island State Park - Rock Island, TN

Rock Island State Park is a gem! There are multiple waterfalls within the park, but we've only been to Great Falls so far. This is NOT a swimming hole waterfall. You can hike over big boulder rocks to get close enough to feel the waterfall spray, but you can't swim in the water because it's powered by a dam that can rise at a moment's notice. There are other waterfalls at Rock Island State Park where you can swim, but we haven't been there yet. However, there's a great sandy beach within the state park where you can swim in the lovely headwaters of  Center Hill Lake. We took a picnic lunch and spent hours swimming and wading there. Next time we'll bring floats!

Quick overview: Swimming hole / sandy beach / powerful falls / rock-scaling


Fall Creek Falls - Spencer, TN

Gonna be honest - I don't remember this hike super well. We camped at the Fall Creek Falls campground, which I do remember was beautiful with really clean bath houses. Then we hiked the trails and saw the main falls from up above and went down to Cane Creek Falls where you can wade in the water and play. This is definitely one of the most popular Middle TN waterfalls, and the area is pretty crowded, but still a popular one for good reason.

Quick overview: Swimming hole / nice campground / crowded


Stillhouse Hollow Falls - Mt. Pleasant, TN

There's not a ton of water flowing from Stillhouse Hollow Falls, but it's still a gorgeous hike to get to it, and a pretty magical place. You can semi-swim and wade in the water, and it feels very secret down there at the falls. You hike through some streams, so be sure to wear water shoes, and I remember it being a heckuva hike back up to the parking lot with a toddler on my back, but it was doable! We'll have to revisit this one soon since we live so close to Mt. Pleasant now.

Quick overview: Semi-swimming hole / quiet & secluded / uphill return hike


Cummins Falls - Cookeville, TN

This is the most crowded waterfall we've visited with it being so close to Tennessee Tech in Cookeville, but it's definitely worth it! You do have to walk/hike downstream for awhile until you get to the actual falls, but then it's multiple levels and pools and areas to play, and if I remember correctly, there was also cliff jumping! This is one I'd love to return to now that my girls are little bit bigger. One great thing about Cummins is that they provide complimentary life vests! There are tons of them in all different sizes strung on a line right near the falls. With a toddler in tow, this was super helpful.

Quick overview: Long but easy hike to falls / swimming hole / cliff-jumping / life jackets

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Other tips:

  • Check out downtown Cookeville afterwards. There are cute shops and a fun old-fashioned ice cream parlor called Cream City, across the street from which is an old train depot with train cars that kids can play on - our girls absolutely loved it.

Burgess Falls - Sparta, TN

This is a great one for small children. It's an easy hike in beautiful woods and past some neat rock formations until you see the falls. When you arrive there, there are tons of places to play in the plateau-like area and shallow waters that eventually go over the edge of the falls, so you're at the top of the falls rather than the bottom. You can even go to the very edge of the waterfall and sit on some rocks if you don't mind heights! We went to Burgess in November, so it was more for playing and just exploring nature than getting wet, but I bet it would be great in the warmer months. If I remember correctly, there was also a sweet little playground by the parking lot.

Quick overview: No swimming hole / easy hike / wading and splashing


Old Stone Fort State Park - Manchester, TN

Old Stone Fort is located on ancient Native American ceremonial grounds, so there's a museum there as well as some interesting artifacts and maps about how the land used to be. This is the most "wild" waterfall we've been to thus far - the most important thing to know is this is NOT the best location for really small children unless you plan to just hike the trails. In order to get down to the waterfall, we had to one-at-a-time scale a huge boulder that was practically straight up and down. If my husband hadn't been there, there's no way I would've been able to do it with two children, but we developed some serious teamwork skills as we each took our turn and then helped the other person get down. Our 4-year-old was just old enough to do this, but I wouldn't go any younger. Once you're at the falls, it's really a unique habitat - we felt like we'd been transported to a secret rainforest in Hawaii, and there are lots of seaweed-type grasses and moss under the water. You can stand under the waterfall and let it pound over you - so invigorating! 

Quick overview: Swimming hole / easy hike but difficult rock-scaling / quiet & secluded


Other waterfalls on my list to visit:

And finally, a few more general tips:

  • If you have toddlers, I definitely recommend a hiking backpack or other babywearing carrier (Tula and Boba are my favorites). It's best to have babies or toddlers on your back so you can keep your hands free and won't lose your balance trying to hold them up. 
  • Here's what always have in our backpacks:
    • Essential oils (Melaleuca, Lavender, Frankincense)
    • Band-aids
    • Baby wipes
    • Protein bars/snacks
    • Water
    • Natural bug/tick repellant