Most people think about their back, wrists, and eyes when they set up a workstation — few think about their feet. Yet feet that dangle or stretch for the floor change how you sit from the ground up, and that affects your back, your legs, and your comfort by the end of the day.
The short answer: the main benefits of a footrest are better posture, steadier support for your lower back, more comfortable legs, and a proper fit for shorter users whose feet don't reach the floor once their chair is at the right height for the desk. Below, we cover who needs one and how to set the height correctly.
Key takeaways
- A footrest supports your feet when they can't rest flat on the floor, so you can sit all the way back in your chair instead of perching or slouching.
- It's most valuable for shorter users, anyone whose desk is too high to lower, and people who sit for long stretches.
- The right footrest height is the gap between the floor and your heels once your chair is set for your desk — your thighs should end up roughly level.
- Rocking or tilting footrests add gentle movement that keeps your legs from staying static all day.
- A footrest is a fix for chair and desk height mismatches; very petite users may also need a smaller chair.
Your feet are the foundation of your seated posture. When they have nowhere stable to rest, your whole body compensates — which is why we treat foot support as a core part of our guide to healthy posture, not an afterthought.
What Are the Benefits of a Footrest?
A footrest gives your feet a stable base, which lets you sit back in your chair, keep your thighs supported, and move your legs more. In our fittings, those changes add up to four practical benefits.
Better posture
Sitting all day can wear down even good posture. An ergonomic chair helps immensely, but a footrest finishes the job when your feet can't rest flat. For a consistently healthy posture, rest both feet on the footrest with your thighs roughly horizontal to the floor and your knees at about hip level.
Less strain on your lower back
Long hours in an office chair inevitably put strain on your spine. With a footrest, you can sit all the way back into the chair, against the lumbar support, instead of sliding forward to reach the floor. That keeps you from slouching and putting extra pressure on your lower back.
More comfortable legs and better circulation
Sitting for long periods with little movement slows circulation in the legs. A footrest keeps your feet supported, and a rocking or tilting model encourages small, regular movements of the ankles and calves, so your legs don't stay static all day. It isn't a substitute for getting up, but it helps between breaks.
A proper fit for shorter users
If you have a shorter build, your feet may not reach the floor in a standard office chair. Hanging your legs in the air shifts your weight onto the backs of your thighs and causes discomfort in your back and legs. A footrest brings the floor up to you and restores support for your legs, feet, and back.
Who Needs a Footrest?
You likely need a footrest if your feet don't rest flat on the floor once your chair is at the right height for your desk and keyboard. That includes three common groups:
- Shorter users. Standard chairs and desks are sized for people around 5'8" to 5'10", so a footrest for a short person is often the simplest fix. If you're very petite, the chair itself may also be too deep or too tall — see our guide to chairs designed for short people, including models like the Sitmatic Little Person Chair with a built-in footbar.
- Anyone with a fixed-height desk. If the desk can't come down, you raise the chair for your arms, and a footrest makes up the difference for your feet.
- People who sit for long periods or already notice heavy, restless, or uncomfortable legs by the afternoon.
Signs you need foot support
| Sign | What it means | What to try |
|---|---|---|
| Feet dangle or only toes touch the floor | Chair is set high to match the desk | Add a footrest at the height of the gap under your heels |
| You perch on the front edge of the seat | You're reaching for the floor and losing back support | Footrest plus sitting all the way back in the chair |
| Pressure behind the knees or thighs | Seat edge is pressing into your legs | Raise the footrest until thighs are about level; check seat depth |
| Legs feel heavy or restless by afternoon | Long static sitting | Choose a rocking or tilting footrest and take movement breaks |
| You tuck your feet under the chair | No stable foot support | Footrest with a wide platform and non-slip surface |
How High Should a Footrest Be for a Short Person?
The right footrest height for a short person equals the gap between the floor and your heels once your chair is set for your desk. Set the workstation in this order:
- Set your chair for your arms first. Raise the seat until your elbows are about level with your keyboard and your shoulders are relaxed.
- Measure the gap. Sit all the way back and let your feet hang naturally. The distance from the floor to your heels is roughly the height your footrest needs.
- Adjust until your thighs are level. Your knees should sit at about hip height, with two to three finger widths between the seat edge and the back of your knees.
- Set the tilt. A slight angle lets your ankles rest in a relaxed position; many people like to change it through the day.
Because your ideal height can change with footwear or when you adjust your chair, an adjustable model is worth it. A tilt-and-height adjustable platform like the Workrite 215-Wide Footrest covers most needs; you can browse more options in our workstation accessories collection.
Which Type of Footrest Is Best?
The best type depends on whether you need height, movement, or both. Fixed-angle platforms give stable support; adjustable platforms let you fine-tune height and tilt; rocking footrests add movement; and chair-mounted platforms move with your chair. If you sit for long hours, we usually lean toward adjustable or rocking designs so your legs aren't locked in one position.
A Footrest Is One Piece of the Workstation
Once your feet are supported, look up. Raising your chair to fit the desk often changes your eye level, so recheck your screen height and lighting. Small adjustments here go a long way toward protecting your eyes at the screen, and repositioning your monitor away from bright windows is the first step in fixing glare on your monitor.
Recommended Footrests
Get Your Chair, Desk, and Feet in Sync
Footrest height, chair height, and desk height all depend on one another, which is why foot support is one of the first things we check in a fitting. Our specialists can measure your setup at our Palo Alto showroom or virtually and tell you exactly what height and style will work for you.
👉 Request an Ergonomic Evaluation
Frequently Asked Questions
Are footrests good for your back?
For many people, yes. A footrest lets you sit all the way back against your chair's lumbar support instead of sliding forward to reach the floor, which reduces slouching and pressure on the lower back. It works best alongside a properly adjusted chair.
What height footrest do I need?
Set your chair for your desk first, then measure the gap between the floor and your heels — that's roughly your footrest height. Your thighs should end up about level with your knees near hip height. An adjustable footrest lets you fine-tune it.
Should a short person use a footrest?
Usually, yes. If your feet don't reach the floor once your chair is high enough for your desk, a footrest restores support for your legs and back. Very petite users may also benefit from a smaller chair with a shorter seat.
Is a rocking footrest better than a fixed one?
A rocking footrest adds gentle movement that many people find more comfortable over long sitting sessions. A fixed or adjustable platform offers steadier support. If you sit for long hours, movement is usually worth having.
This article shares general ergonomic guidance and is not medical advice. If you have circulation problems, leg swelling, or persistent back pain, talk to your doctor.
About the Author
Anne Kramer writes for Ask Ergo Works, where our ergonomic specialists have been fitting chairs and workstations from our Palo Alto showroom for more than 30 years.
