Footrest Under Desk: When You Need One and What to Look For
Desk checklist
| Setting | Aim for | Quick check |
|---|---|---|
| Footrest Height | Your feet should be flat and fully supported. Your thighs should be roughly parallel to the floor, with your knees at about the same height as your hips, or slightly lower. | Sit back in your chair. Can you place your entire foot on the footrest without your knees being pushed up high? Is there no uncomfortable pressure behind your thighs from the chair’s edge? |
| Footrest Position | The footrest should be placed far enough under the desk so you can sit with your lower back against the chair’s backrest, not perched on the edge of your seat. | While sitting back fully in your chair, can your feet comfortably reach and rest on the footrest without you having to stretch or slouch forward? |
| Ankle Angle | Your ankles should be in a neutral and relaxed position, roughly at a 90-degree angle or slightly more. Avoid pointing your toes for long periods. | Look at your feet on the footrest. Do your ankles feel comfortable and not strained? You should not feel a sustained stretch in your calves or shins. |
| Surface Stability | The footrest should have a stable, non-slip surface that is large enough to support both feet comfortably. This prevents your feet from sliding off. | Place your feet on the footrest and shift them slightly. Do they stay in place? Is the footrest wide enough for you to change your foot position? |
| Encourage Movement | Use the footrest to make small changes in your foot and ankle position throughout the day. If the footrest rocks or tilts, use this feature for gentle movement. | Are you occasionally shifting your weight or rocking your feet? This helps avoid staying in one static posture for too long. |
An ergonomic footrest is a surface placed under a desk to support your feet. It is primarily for people whose feet do not rest flat on the floor after their chair has been adjusted to the correct height for their desk and arms.
Using a footrest can help improve your posture and reduce pressure on your lower back. It works by providing a stable base for your feet when you cannot use the floor.
How to Position Your Under Desk Footrest
To set up your footrest, first adjust your chair so your arms are at the proper height for your desk. If your feet dangle, place the footrest where they can rest flat and be fully supported. Your thighs should be roughly parallel to the floor, with your knees at about the same height as your hips, or slightly lower. The footrest should be positioned so you can sit with your lower back against the chair’s backrest, not perched on the edge of your seat.
Your ankles should be in a neutral and relaxed position, at about a 90-degree angle. Avoid pointing your toes for long periods. The footrest surface must be stable and non-slip to prevent your feet from sliding off, and it should be wide enough to allow you to shift your foot position. Some footrests rock or tilt, which can be used for gentle movement to avoid holding a static posture.
Common Mistakes and Low-Cost Alternatives
A common mistake is using a footrest that is too high, which pushes the knees up above the hips. Another is placing it too far away, which causes you to lean forward and lose back support from your chair. Also, be sure to rest your entire foot on the surface, not just your toes or the balls of your feet.
Before you get a footrest, try lowering your chair to see if your feet can rest flat on the floor. If a footrest is needed, you can use a sturdy, stable object like a small, solid box. If its surface is slippery, you can apply non-slip tape or a rubber mat. Just be sure the object does not slide on the floor.
What a Footrest Can and Cannot Do
A footrest is one part of a workstation setup. It cannot correct for a chair that is the wrong size or a desk that is at an improper height. It is also not a substitute for taking regular breaks from sitting for very long periods.
While a footrest can help with posture, it does not treat existing medical conditions that affect the back, legs, or feet. It is a support tool, not a replacement for a complete ergonomic assessment of your entire workstation.
Common mistakes
- Using a footrest that is too high, which raises the knees above the hips and can increase pressure on the lower back.
- Placing the footrest too far away, causing you to sit on the edge of the chair and lose back support.
- Resting only your toes or the balls of your feet on the footrest instead of the entire foot.
- Using an improvised footrest that is unstable or slippery, like a loose stack of books or an empty box.
- Assuming a footrest is needed when adjusting the chair height alone would allow feet to rest on the floor.
Low-cost fixes
- Use a stable, sturdy object like a small, solid box or block. Ensure it does not slide on the floor.
- If your improvised footrest is slippery, apply non-slip tape or place a rubber mat on top of it.
- Before getting a footrest, try adjusting your chair height down. A footrest is only needed if your feet dangle after setting the chair for proper arm height at the desk.
- Periodically place your feet back on the floor for a few minutes to change your posture.
What it will not do
- A footrest cannot correct for a chair that is the wrong size or a desk that is at an improper height.
- It will not eliminate the discomfort that comes from sitting for very long periods without taking breaks.
- It is not a substitute for a proper ergonomic assessment of the entire workstation.
- A footrest does not treat existing medical conditions affecting the back, legs, or feet.
Quick questions
How do I know if I need a footrest at my desk?
You might need a footrest if your feet do not rest flat on the floor after you have adjusted your chair to the proper height for your desk.
What is the correct height for an ergonomic footrest?
The correct height allows your feet to be flat and fully supported, with your thighs roughly parallel to the floor and your knees at or slightly below hip level.
Can I use a stack of books as a footrest?
Using an improvised footrest like a loose stack of books is not recommended because it can be unstable or slippery. A stable, solid object with a non-slip surface is a better low-cost option.
When to see a doctor or physio
If you experience persistent pain, numbness, or tingling in your back, legs, or feet while sitting, it may be time to see a doctor or physical therapist. You should also consider a professional workplace assessment if you cannot get comfortable despite making adjustments or if you are unsure how to set up your workstation correctly.
- You experience persistent or worsening pain, numbness, or tingling in your feet, legs, or back while sitting.
- You cannot get comfortable at your desk despite trying a footrest and making other adjustments.
- You have a specific medical condition, like circulatory issues or arthritis, that is affected by your sitting posture.
- You are unsure if your workstation is set up correctly for your body. A qualified professional can provide specific advice.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.