How To Choose A Footrest For A Desk Setup

Choosing a footrest for your desk setup can greatly improve your comfort and posture during long hours of work. This guide will help you evaluate your workspace, understand the key features of a good footrest, and select one that fits your needs. You'll learn how to measure your desk and chair, determine the right height and angle, choose the right material and size, and test the footrest for optimal support. We'll also cover common issues and advanced tips for getting the most out of your footrest.

Fast Answer

Measure the distance from the seat to the floor and the depth of your workspace to determine the needed height and size of the footrest.
Choose a footrest with an adjustable angle and a non-slip surface to ensure comfort and safety, and test it during a short work session.

Set-up ready What to have on hand

Step-by-step Guide format

Device-specific Check official settings

Before You Start

Measure the height from the floor to the top of your chair seat while you are sitting in it, and note the distance from the front edge of your chair to the back of your knees.
Clear the area under your desk to see how much space you have for a footrest, and note any cable or equipment that might interfere.
Consider the type of shoes or footwear you typically wear, as thicker soles may require a different footrest height.
Take a photo of your current sitting posture from the side to see how your feet rest and how your thighs are angled.

Check first: A footrest is not a substitute for proper chair adjustments. If your feet do not rest flat on the footrest with your knees at a 90-degree angle, you may need to adjust your chair height or use a different footrest. Improper use can strain your legs or back. Always test a footrest before committing to it, and consult a healthcare professional if you have existing conditions.

Step-by-Step Instructions

Assess Your Current Sitting Position

To begin, sit in your desk chair as you normally would and place your feet on the floor. Look at the angle of your knees and thighs. Ideally, your thighs should be parallel to the floor, and your knees should be bent at about a 90-degree angle. If your feet barely touch the floor or your knees are higher than your hips, you likely need a footrest. Check if your lower back is supported and if your shoulders are relaxed. If you notice that you slouch or perch on the edge of your chair to reach your desk, a footrest can help stabilize your posture. Take note of how your feet feel—if they dangle, you are putting pressure on the back of your thighs, which can reduce blood flow. This step is crucial because it tells you the exact gap between the floor and your feet, which determines the footrest height you need.

Tip: Use a small mirror or a camera to see your side profile so you can better judge your posture without craning your neck.

Measure Your Workspace Dimensions

Use a tape measure to find the height from the floor to the top of your chair seat. This measurement tells you how tall your footrest should be. Also measure the distance from the front edge of your chair to the back of your knees while sitting, which indicates the depth of space you have for your legs. Clear the area under your desk and measure the space between the floor and the lowest point of your desk, as well as the length and width of the available foot area. Write these numbers down. Compare them to the dimensions of a potential footrest: the height should fill the gap between the floor and your feet, and the depth and width should comfortably accommodate your feet without being too bulky. This check matters because an ill-fitting footrest can cause you to stretch or compress your legs, leading to discomfort and poor posture.

Tip: If your desk has a lower shelf or crossbar, measure the clearance above it so you know if a tall footrest can fit underneath.

Decide on the Right Height and Angle

Based on your measurements, determine the needed footrest height by subtracting the distance from the floor to your feet from the seat height. If your feet are 4 inches off the floor, you need a footrest that is about 4 inches high, but you may also need to adjust the angle. Sit with your feet on a flat object like a stack of books that matches the height, and see if your knees stay at a 90-degree angle. For angle, a gentle slope that allows your heels to be lower than your toes (about 5 to 15 degrees) often feels most comfortable. Many footrests have adjustable height or angle settings; consider one that can be tilted to find the sweet spot. This step is vital because the correct height and angle support your legs without straining your knees or hips, and they help maintain natural spinal curves.

Tip: If you alternate between sitting and standing, look for a portable footrest or a step that can be moved easily and adjusted quickly.

Choose the Right Material and Padding

Footrests come in various materials: hard plastic, wood, metal, or padded. Think about how your feet will feel after hours of rest. A hard surface may be fine if you prefer a firm base, but a padded or cushioned top can relieve pressure on your soles and stimulate circulation. Consider the texture: a smooth surface is easy to clean, while a textured one prevents your feet from sliding. Also, check the base for anti-slip strips or rubber grips that keep the footrest from sliding on the floor. A footrest that moves around can disrupt your posture and force you to constantly adjust. This consideration matters because the material and padding directly affect your comfort and the safety of the footrest. A stable, non-slip footrest reduces the risk of it shifting under your feet, and the padding can prevent numbness.

Tip: If you often wear heels or work boots, a wider footrest gives you more room to rest your feet comfortably even with footwear.

Test the Footrest Before You Commit

If possible, try the footrest in your own workspace for a short period, such as 20 minutes, to see how it feels. Place it under your desk and rest your feet on it as you work. Notice if you naturally keep your feet on it or if you find yourself sliding off. Check that it does not interfere with your chair's casters or your leg movement. Pay attention to any pressure on your calves or uncomfortable angles. Also, test how easy it is to adjust the height or angle while sitting. A footrest that is difficult to adjust may lead you to leave it in an uncomfortable position. This test is important because only you can judge your comfort, and a footrest that works for someone else may not work for you.

Tip: During the test, try typing and using your mouse to see if the footrest changes your posture or causes any strain in your shoulders.

Place and Adjust Your Footrest for Daily Use

Once you have chosen your footrest, position it under your desk so that it is centered where your feet naturally rest. Slide it close enough that you don't have to reach for it, but not so close that it touches your heels when you sit back. Set the height or angle to the comfortable setting you found during your test. When you sit down, place your feet flat on the footrest, with your knees at about a 90-degree angle. Your heels should rest on the surface, and your toes should be slightly higher if you have a tilt. Throughout the day, notice if you move the footrest inadvertently; reposition it as needed. Also, alternate between resting both feet and one foot if you like, but keep your spine aligned. This final step ensures that you continue to enjoy the benefits of the footrest, preventing muscle fatigue and encouraging better posture over long work sessions.

Tip: Use a small line of tape on the floor to mark the footrest's position so you can replace it easily after moving it for cleaning.

Quick Reference

Situation	Action	Why it helps
Your feet dangle and don't touch the floor when sitting in your chair.	Measure the gap between the floor and the bottom of your feet, then choose a footrest that fills the gap, and adjust its height so your knees are at a 90-degree angle.	Dangling feet strain the back of the thighs and reduce circulation, and a footrest supports your feet to maintain proper thigh alignment.
You've bought a footrest, but your slouch or back pain persists.	Re-measure your chair height and footrest height, and adjust the footrest's angle or height to achieve a 90-degree knee bend and a neutral spine.	A footrest only works if the height and angle are correct; otherwise, it can aggravate posture issues instead of relieving them.
Your footrest slides away when you move your feet.	Check the bottom of the footrest for anti-slip materials and place it on a clean, dry floor; also consider a footrest with a heavier base or rubber grips.	A sliding footrest forces you to constantly adjust your position, disrupting focus and potentially causing awkward leg positions.

Common Issues

The footrest is too high, causing your knees to be raised above your hips.: Lower the footrest's height setting, or choose a thinner model. If the footrest is not adjustable, add a book or cushion to raise it? Actually, if it's too high, you need to lower it, so use a shorter footrest or reduce cushioning. Re-adjust so your thighs are parallel to the floor.
The footrest tilts forward too much, making your toes point down and your heels lift.: Adjust the footrest to a flatter angle or reduce the tilt. If the footrest has a fixed slope, turn it around or place a wedge under the back to level it. Your feet should rest naturally with your heels on the surface.
The footrest is too small, and your feet slip off the sides.: Replace it with a wider footrest that accommodates your feet side by side with a little room. Choose a footrest with a non-slip texture on the top surface to give your feet more grip.

Advanced Tips

Use a footrest with a gentle rocking motion to keep your feet and legs subtly active, which can boost circulation during long sitting sessions.
Place a small foam roller under your feet and use it to massage your arches intermittently while working, but only if the footrest base is stable.
Alternate the angle of your footrest throughout the day, such as a slightly flatter angle in the morning and a steeper tilt in the afternoon, to change pressure points on your legs.

Final Checklist

I have measured the gap between the floor and my feet when sitting, and I know the required footrest height.
I have selected a footrest with adjustable height or angle, and it fits under my desk without obstruction.
I have tested the footrest for at least 20 minutes and confirmed it supports my feet without causing pressure or slippage.
I have positioned the footrest so that my knees are at a 90-degree angle and my feet rest comfortably on its surface.

FAQ

Can I use any pillow as a footrest?

A pillow can provide temporary foot support, but it may not offer the right height or firmness. It can compress under your feet, changing the angle and height. For consistent support, use a purpose-made footrest with a stable height and firm surface. If you use a pillow, test it and adjust the thickness to maintain a 90-degree knee bend.

How high should my footrest be?

The correct height depends on your chair and body. Sit in your chair with your feet on the floor—if they don't reach, the footrest should fill that gap. Your knees should be at about a 90-degree angle, with your thighs parallel to the floor. Measure the distance from the floor to the bottom of your feet and choose a footrest of that height, then adjust as needed.

Do I need a footrest if I have an ergonomic chair?

Even an ergonomic chair may not adjust low enough for your feet to rest flat, especially if you are shorter. A footrest helps maintain proper posture when the chair's height cannot be lowered further. It also reduces pressure on the back of your thighs and helps you sit back in the chair, so it can be a necessary accessory.