Should Both Feet Be Flat on the Floor at a Desk?
In this article
Both feet should usually be fully supported while you sit at a desk. That support can come from the floor or from a stable footrest. Keeping the feet supported gives you a reliable base for adjusting the chair, desk and keyboard, but it does not mean you must hold one rigid posture all day.
The practical goal is to avoid dangling feet, concentrated pressure behind the thighs and a chair height chosen only to match the desk. A good workstation lets you change position while returning easily to a supported, neutral starting point.
Quick answer: support both feet, then keep moving
Start with both feet resting comfortably on the floor. Keep the knees around the same height as the hips or slightly lower, and leave space between the seat edge and the backs of the lower legs. If you must raise the chair to bring your elbows to the work surface, use a footrest that supports both feet.
CCOHS recommends keeping the feet flat on the floor or on a footrest when working in a sitting position. Ontario's current computer ergonomics guidance similarly describes feet supported by the floor or a footrest as part of a neutral posture. These are general setup principles, not a requirement to freeze the legs in one position.
Why foot support matters
It completes the chair adjustment
Chair height affects the relationship between the feet, knees, hips and desk. If the seat is too high, your feet may not reach the floor and pressure can build under the thighs. If the seat is too low, the knees may rise well above the hips and the legs may feel crowded under the work surface.
Set the chair height for your body first. CCOHS suggests adjusting the seat so its highest point is just below the kneecap when you stand in front of it, then checking the fit while seated. Once the feet are supported, verify that the work surface is close to elbow height.
It gives the upper body a steadier base
When the feet dangle, you may slide forward, brace against the chair or tuck the legs under the seat to feel stable. Those compensations can change how the pelvis, back and shoulders are supported. A firm base makes it easier to sit back and use the backrest.
This does not prove that one foot position prevents pain. Comfort and health depend on many factors, including task duration, chair fit, movement and individual needs. Treat foot support as one adjustable part of the workstation.
How to adjust the setup in the right order
1. Set seat height
Sit with the back supported and place both feet on the floor. The soles should make comfortable contact without forcing the knees upward. Check that there is a small gap between the front of the seat and the backs of the legs.
If you are choosing a chair, confirm that its adjustment range works with your body and work surface. Current details for the Loop Ergonomic Chair should be verified on its product page rather than assumed from a general guide.
2. Check desk and keyboard height
With the shoulders relaxed, the elbows should stay close to the body and the forearms should approach the keyboard without reaching upward. If the desk is adjustable, move the work surface to you. If the desk is fixed and too high, you may need to raise the chair.
When raising the chair causes the feet to lose contact with the floor, add a footrest. Do not lower the chair simply to reach the floor if that forces the shoulders upward at the desk.
3. Recheck the knees and seat edge
The knees should not be jammed under the desk or pressed together by a narrow space. The seat edge should not press into the backs of the knees. If it does, adjust seat depth when available or choose a chair that better fits the user.
The guide on whether your hips should be higher than your knees explains how seat height and seat angle affect this relationship.
4. Confirm footrest size and stability
A footrest should support both feet and remain stable when you shift position. It should be wide enough that you are not forced to keep the feet together, and it should not slide away during normal use. Adjust its height and angle if the model permits.
A box or improvised object may move, collapse or create a sharp edge. Use a stable support designed or verified for the load and location.
Do both feet need to stay flat all the time?
No. A supported position is a useful baseline, but people naturally move. You may bring one foot slightly forward, change ankle angle, recline for a short period or stand up. CCOHS notes that there is no single recommended sitting position for every moment and encourages changes within comfortable ranges.
What matters is whether you can return to a balanced position without fighting the workstation. If you always perch on the chair edge, wrap the feet around the chair base or cross the legs because the floor is out of reach, the setup may need adjustment.
For a focused troubleshooting sequence, see what to adjust when your feet do not reach the floor.
What about active sitting and balance stools?
An active sitting product can encourage small changes in position, but it does not eliminate the need for stable foot contact. On a stool, the feet often provide more of the base because there may be no backrest. The height should let you control the seat without gripping the floor with your toes or reaching downward.
The Burotic Balance Stool page provides current specifications. Compare those details with your desk height and intended use. A stool and a conventional ergonomic chair serve different tasks and do not need to replace one another.
Common foot-position problems
Feet dangling
Raise the feet with a stable footrest rather than lowering the chair if the desk requires the current chair height. Recheck pressure under the thighs and the clearance behind the knees.
Feet tucked far under the chair
This may simply be a temporary position, but if it happens constantly, check whether the chair is too high, the seat is too deep or the keyboard is too far away.
One foot always on the chair base
This can signal that the floor or footrest does not provide comfortable support. Try a broader support surface and verify that the chair is level and stable.
Footrest too high
A high footrest can push the knees upward and reduce clearance under the desk. Lower it or raise the desk if possible, then recheck hip and knee position.
A one-minute seated posture check
- Sit back and let the backrest support you.
- Place both feet fully on the floor or footrest.
- Check that the knees are around hip height or slightly lower.
- Leave a small gap behind the knees.
- Relax the shoulders and bring the elbows near the body.
- Adjust the desk or chair so the keyboard is easy to reach.
- Change position or stand regularly instead of holding the check position indefinitely.
Bottom line
Both feet should normally be supported while you sit, either by the floor or a stable footrest. Start with chair fit, then coordinate desk and keyboard height. If raising the chair improves arm position but leaves the feet dangling, add support under both feet.
Use this as a repeatable neutral position, not a command to sit still. Movement, task changes and periodic standing remain part of a comfortable workday. If discomfort, numbness or swelling persists after reasonable adjustments, consult an appropriate health professional.
Previous article
Should Your Desk Be Centred on the Wall?
Next article
Why Does My Standing Desk Stop Before Reaching Full Height?