Most of the day, your body listens to your feet. If they rest well, you feel steady, calm, and ready to think. If they strain, your back, hips, and neck pay the price. This guide explains where your feet should rest when sitting at a desk and why it matters. You will learn the exact angles, simple checks, and small tweaks that make a big difference. Use it at work, in a home office, or in a dorm room.
The short answer: where should your feet rest?
Your feet should rest flat on the floor, hip-width apart, with your ankles under or slightly forward of your knees. If the floor is out of reach, use a footrest so your feet stay supported. Keep your toes relaxed, and your weight spread across the whole foot. This is the most stable and comfortable setup for your body.
Proper foot placement
Think of your feet as your base. Place them flat on the floor with heels and toes touching the surface. Keep your feet parallel, not turned in or out. Your shins should be vertical or close to it.
Your feet should line up with your hips. Aim for about hip-width apart. This gives your body a neutral stance. It also keeps your knees and hips in a friendly position.
How far apart should your feet be?
Keep them about hip-width apart. You can use your fists side by side as a quick guide. This range gives you room to breathe and move. It also stops your knees from knocking inward.
What should your toes and heels do?
Let your toes relax and point forward. Do not grip the floor with your toes. Keep your heels down and steady. Your weight should spread across the heel, the ball of the foot, and under the big toe and little toe.
Knee, hip, and leg angles that protect your body
Aim for a knee angle near 90 degrees. Slightly more open, up to 100–110 degrees, is also fine. Your thighs should be level with the floor or slope just a little downward. Hips should be level or a touch higher than the knees.
Keep your lower legs straight up and down. This reduces strain at the knees and ankles. It also helps blood flow in your calves. Avoid pressing the back of your knees into the chair seat.
Chair and desk height check
Sit all the way back in your chair. Adjust the chair height so your feet rest flat with your knees near 90 degrees. If you raise your chair to match the desk, your feet may hang. In that case, add a footrest to keep your ankles and knees aligned.
When to use a footrest
Use a footrest when your feet cannot reach the floor with your chair at the right height for typing. This happens with tall desks, fixed-height desks, or shorter users. The footrest brings the floor to you so your knees and hips stay in a good angle.
A footrest also helps if your seat is deep. It supports your legs so your thighs do not hang. That reduces pressure under the knees and boosts comfort over long hours.
How to pick and use a footrest
Choose a footrest that adjusts from about 2 to 6 inches in height. A tilt feature helps your ankles move. Place it close enough so your shins stay almost vertical. Do not push it too far forward or your feet will reach and strain your calves.
Common foot positioning mistakes
Small habits add up. Here are the most common foot mistakes and what to do instead.
- Letting feet dangle: This strains your thighs and pulls on your lower back. Fix it with a footrest or lower the chair.
- Tucking feet under the chair: This tightens your hamstrings and rounds your back. Bring your feet forward so your shins are vertical.
- Crossing legs or ankles for long periods: This can cut blood flow and twist the pelvis. Uncross and rest both feet flat.
- Pointing toes outward like a duck: This can rotate hips and knees. Keep toes forward or only slightly outward.
- Perching on tiptoes: This loads your calves and feet. Lower the chair or use a footrest.
- Resting only the heels: This puts pressure on the heel pad and tightens the front of the shins. Spread weight across the whole foot.
Tips for sitting comfortably for long hours
Comfort is a routine, not a one-time setup. Use these simple steps to keep your body happy all day.
- Set your seat height for your feet first. Then match your desk tools to you.
- Keep the mouse and keyboard close. This stops you from reaching and shifting your feet.
- Use armrests lightly. Let your feet carry steady, even load.
- Change foot positions often. Small moves help blood flow.
- Take short breaks. Stand up and walk for one to three minutes every 30 to 60 minutes.
- Stretch your calves and ankles. Roll your feet and flex your toes.
- Wear shoes that fit and support. Avoid high heels while at the desk.
A simple microbreak routine for your feet
Every 30 minutes, do three moves while seated. First, lift your heels and press your toes down ten times. Second, lift your toes and press your heels down ten times. Third, circle each ankle five times each way. These moves pump blood and ease stiffness.
Quick ergonomic checks you can do now
Run through this list to confirm your feet are in the right place. It takes less than a minute. Do it each time you sit down.
- Are both feet flat on the floor or a footrest?
- Are your knees near 90–100 degrees with shins vertical?
- Are your thighs level or sloping slightly down?
- Are your feet hip-width apart, toes pointing forward?
- Is your chair high enough for your hands to relax on the keyboard?
- If you raised the chair for the desk, did you add a footrest?
- Can you wiggle your toes and relax your ankles?
- Can you sit back and let the backrest support your spine?
FAQ
Q: Should my feet touch the floor when sitting at a desk?
A: Yes. Your feet should rest flat on the floor. If they cannot, use a footrest to support them.
Q: What angle should my knees be?
A: About 90 degrees is ideal. A range of 90–110 degrees is fine as long as you feel balanced.
Q: Is crossing my legs bad for me?
A: Crossing for a short time is not harmful. But long periods can reduce blood flow and twist your hips. Uncross often and rest both feet flat.
Q: Do I need a footrest if I can reach the floor?
A: Not usually. If your feet rest flat and your knees are near 90 degrees, you are set. A footrest helps only if the floor is out of reach or your seat depth is too long.
Q: How high should my footrest be?
A: High enough to place your feet flat with knees near 90 degrees. Start at 2–4 inches and adjust until your shins are vertical.
Q: Can I sit with one foot under me?
A: Try not to. It tilts your pelvis and strains your back. Place both feet flat for a stable base.
Q: What shoes are best for desk work?
A: Wear flat or low-heel shoes with good support. If you wear heels, switch to flats at the desk and use a footrest as needed.
Q: How often should I move my feet during the day?
A: Move them every 20–30 minutes. Small ankle moves and brief walks keep blood flowing and reduce stiffness.
Conclusion
Feet on the floor. Ankles under the knees. Knees near 90 degrees. That simple setup sets your whole body up for comfort. If the floor is too far, bring it closer with a footrest. Keep your base steady, move often, and your back and neck will thank you. Small changes make long days feel easier.
