How to Properly Adjust a Kneeling Chair

In the pursuit of ergonomic excellence, the popularity of kneeling chairs has soared, offering a unique seating alternative that promotes better posture and reduces discomfort. However, to reap the full benefits of these innovative chairs, it’s crucial to master the art of proper adjustment.

How to Properly Adjust a Kneeling Chair

Just as with traditional office chairs, achieving an optimal fit for your kneeling chair is essential for maximizing comfort and supporting a healthy posture. In this guide, we delve into the nuances of how to properly adjust a kneeling chair to ensure that your seating experience is not only enjoyable but also contributes to long-term well-being.

From seat angle adjustments to finding the ideal knee pad height, understanding the intricacies of customization is the key to unlocking the full potential of this ergonomic seating solution. Say goodbye to discomfort and hello to a more comfortable and productive workday with our comprehensive tips on tailoring your kneeling chair to fit your body seamlessly.

The Benefits of Using a Kneeling Chair

Kneeling chairs are more than just a novel approach to seating; they offer significant benefits that can transform your workday and overall health. By encouraging an open hip angle, the chair positions your body in such a way that your back forms a more natural, ergonomic posture, reducing strain on the spinal column.

This alignment promotes better breathing and circulation, essential factors for maintaining energy and focus throughout the day. Additionally, the active sitting position engages your core muscles, subtly strengthening them over time, which can alleviate the pressure and pain often associated with prolonged sitting.

Adopting a kneeling chair in your workspace is not just about comfort—it’s about fostering a healthier, more dynamic sitting environment that supports your body’s natural posture and movement.

Importance of Proper Adjustment

Proper adjustment of a kneeling chair is not merely about comfort; it’s an essential factor that directly impacts your health and productivity. Incorrect adjustment can lead to discomfort and potentially exacerbate the very issues it aims to alleviate, such as back pain or poor posture.

On the other hand, a kneeling chair that is precisely tailored to your body’s dimensions encourages proper alignment of the spine, hips, and knees, facilitating a balance of support and comfort.

Kneeling Chair That is Precisely Tailored

This optimal setup not only enhances the ergonomic benefits but also ensures that you can maintain focus and efficiency throughout your workday without being distracted by discomfort. Taking the time to adjust your kneeling chair accurately is a small investment in your health that can lead to significant benefits in both the short and long term.

The Anatomy of a Kneeling Chair

At first glance, a kneeling chair might seem like a simple piece of furniture, but its design is the result of careful consideration of human anatomy and ergonomics. A typical kneeling chair consists of several key components, each serving a specific purpose to support the body’s natural posture.

The seat is slightly sloped forward to encourage a more open hip angle, promoting better spinal alignment. Beneath the seat, one or two knee pads provide a cushioned surface for your knees and shins, redistributing your weight and reducing the pressure on your lower back.

Some models also feature an adjustable backrest for added lumbar support, although many designs omit this to encourage core engagement. The chair’s frame is generally constructed from durable materials like wood or metal, ensuring stability and the capacity to accommodate varying body weights.

Lastly, many kneeling chairs come equipped with height adjustment mechanisms, allowing users to find their perfect fit. Understanding these components is the first step in learning how to adjust your kneeling chair effectively for maximum comfort and ergonomic benefit.

Adjusting Your Kneeling Chair for Optimal Comfort

Adjusting the Seat Height

Adjusting your kneeling chair involves several steps, each targeting different components of the chair to fine-tune your sitting experience. Here’s how you can adjust each part for maximum benefit:

  • Seat Height: Begin by adjusting the seat height to ensure that when seated, your hips are slightly higher than your knees. This helps maintain an open hip angle, promoting better posture. Most kneeling chairs feature a lever or knob under the seat for this purpose.
  • Knee Pad Distance: The distance between the seat and the knee pads should allow you to sit comfortably without feeling cramped. Your knees should rest gently against the pads without significant pressure. This spacing is crucial for distributing your weight evenly between your hips and knees.
  • Tilt of the Seat: Some kneeling chairs offer the option to adjust the tilt of the seat. A slight forward tilt further encourages an active sitting posture, which helps keep your spine in its natural curvature. 
  • Backrest (If Applicable): Although not all kneeling chairs have a backrest, those that do usually allow for adjustments in both height and depth. Set the backrest to a position that supports your lower back without forcing it to arch excessively.

Properly adjusting these components will help you enjoy the full ergonomic benefits of your kneeling chair, creating a comfortable environment that supports productive work. Remember, what feels best may vary from person to person, so feel free to experiment within these guidelines to find your ideal setup.

10 Methods How to Properly Adjust a Kneeling Chair

1. Seat Height Adjustment:

Begin by adjusting the seat height to ensure proper alignment with your desk. Ideally, your feet should rest flat on the floor, forming a 90-degree angle at the knees. This not only promotes better blood circulation but also prevents discomfort associated with improper leg positioning. You can adjust the seat height by using a lever located under the seat or by manually lifting and lowering the seat.

Manually Lifting and Lowering the Seat

To further support your back, make sure that your thighs are parallel to the floor when seated. This can be achieved by adjusting the angle of the seat pan. Tilt it slightly forward or backward until you find a comfortable position where your hips are aligned with your knees.

As we spend a significant amount of time sitting at our desks, it is important to ensure that our seating position is ergonomically correct. This promotes proper posture and reduces the risk of developing back pain or other musculoskeletal issues in the long run.

2. Angle of the Seat:

Modify the seat angle to achieve the optimal tilt for your body. Experiment with different angles until you find a position that maintains the natural curve of your spine. A slight forward tilt encourages an open hip angle, reducing pressure on the lower back and promoting a more active and engaged posture. On the other hand, a backward tilt can provide more support for your upper back and neck. Find the optimal angle that works best for you and stick to it.

Adjusting the seat angle is especially important for people who spend long hours sitting at a desk or in front of a computer. Sitting in the same position for extended periods of time can cause strain on your muscles and joints, leading to discomfort and even injury. By making small adjustments to your seat angle, you can prevent these issues and maintain a healthy posture.

3. Knee Pad Height:

Adjust the height of the knee pads to support your lower body comfortably. Position the pads so that your shins rest against them, allowing your weight to be distributed evenly between the seat and knee pads. This ensures that your knees are cushioned and protected during prolonged periods of sitting.

Adjust the Height of the Knee Pads

The height of your knee pads is crucial for maintaining proper posture and preventing discomfort or injury. Adjusting the height will allow you to find a comfortable position that supports your lower body.

To adjust the height, begin by sitting on the chair with your feet flat on the ground. Then, make sure that your thighs are parallel to the ground and your knees are at a  90-degree angle. From there, adjust the height of the knee pads so that they are aligned with your shins.

4. Hip Angle Adjustment:

Fine-tune the hip angle to achieve a balance between comfort and proper posture. A slightly open hip angle promotes spinal alignment and alleviates pressure on the lumbar region. Experiment with adjustments until you find a position that feels natural and minimizes strain on your lower back.

Your hip angle plays a crucial role in your overall posture while sitting. It is important to find the right balance between comfort and proper alignment in order to prevent discomfort or pain. A slightly open hip angle can help promote spinal alignment, which is essential for good posture.

To adjust your hip angle, start by sitting towards the edge of your chair with your feet flat on the ground. Relax your shoulders and sit up straight, making sure your back is supported by the chair. Then, slowly lean back into the chair while maintaining a slight curve in your lower back. This will create a slight angle between your thighs and torso.

5. Lumbar Support:

Many kneeling chairs come equipped with lumbar support features. Adjust this support to ensure it aligns with the curve of your lower back. Adequate lumbar support helps maintain the natural curvature of the spine, reducing the risk of discomfort or pain associated with poor posture.

Lumbar support is an important feature to consider when choosing a kneeling chair. It refers to the support that is provided for the lower back, specifically the lumbar region of the spine. This area plays a crucial role in maintaining good posture and preventing discomfort or pain.

When sitting in a kneeling chair, it is important for the lumbar support to align with the natural curvature of your lower back. This helps keep the spine in its neutral position, reducing strain on the muscles and ligaments that support it.

Choosing a Kneeling Chair

6. Distance from Desk:

Ensure the kneeling chair is positioned at an appropriate distance from your desk. Your elbows should comfortably rest on the desk surface, forming a 90-degree angle. This prevents unnecessary strain on the shoulders and neck, promoting a relaxed and ergonomic work setup.

Another important factor to consider when using a kneeling chair is the distance from your desk. It is crucial to make sure that the chair is positioned at an appropriate distance from your desk.

To find the ideal position, sit in your kneeling chair and place your elbows on the desk surface. Your elbows should form a 90-degree angle, with your arms comfortably resting on the desk. This will help prevent strain on your shoulders and neck, promoting a relaxed and ergonomic work setup.

Additionally, make sure that the height of your desk is compatible with the kneeling chair. Ideally, the desk should be at a height where you can easily reach it without hunching over or stretching too far.

7. Footrest Placement:

Some kneeling chairs feature a built-in footrest. Adjust the footrest to support your feet comfortably, preventing strain on the legs and promoting circulation. Proper footrest placement complements the ergonomic design of the chair, contributing to overall comfort during extended periods of sitting. Additionally, the footrest can also help to maintain proper posture by keeping your feet at a 90-degree angle, with your knees slightly lower than your hips.

Supports Only the Balls of Your Feet

A common mistake is placing the footrest too far away or using it as a support for the entire leg. This can cause strain on the ankles and limit blood flow, leading to discomfort and fatigue. It’s important to adjust the footrest so that it supports only the balls of your feet, allowing your heels to rest comfortably on the ground.

Aside from proper placement, it’s also important to take breaks and stretch your legs while using a kneeling chair. This can help prevent stiffness and promote blood flow, reducing the risk of fatigue and discomfort.

8. Seat Depth Adjustment:

If your kneeling chair has adjustable seat depth, customize it to fit the length of your thighs. A proper seat depth ensures that your thighs are fully supported without putting excessive pressure on the knees. This adjustment contributes to a balanced and ergonomic sitting experience.

Seat depth adjustment is an important feature of kneeling chairs that allows for a more customized and comfortable sitting experience. It not only helps to prevent strain on the knees, but also promotes proper alignment of the spine.

To adjust the seat depth, start by sitting on your kneeling chair with your feet flat on the ground and your back straight against the backrest. Then, slide the seat forward or backward until your thighs are fully supported without any gaps between the edge of the seat and the back of your knees. Make sure to also check that your feet are still flat on the ground and your back is properly aligned.

9. Armrest Positioning:

For kneeling chairs with armrests, adjust their height and positioning to support your arms comfortably. The goal is to maintain a relaxed shoulder position while allowing for easy access to your work area. Properly adjusted armrests contribute to a more comfortable and efficient workspace.

In addition to armrest positioning, it’s also important to consider the size of the armrests.

Make sure they are wide enough to support your forearms without causing any strain or discomfort. If the armrests are too narrow, you may find yourself hunching over or leaning to one side in order to rest your arms comfortably. This can lead to neck, shoulder, and back pain over time.

10. Regular Checks and Reassessments:

Lastly, regularly reassess and fine-tune your kneeling chair adjustments. Our bodies change over time, and what feels comfortable today may need adjustment tomorrow. Periodically check the chair’s settings, especially if you experience any discomfort or changes in your sitting habits. Regular attention to these adjustments ensures that your kneeling chair continues to provide the optimal ergonomic support for your unique body shape and size.

Ensures That Your Kneeling Chair Continues

In addition to regular checks and reassessments, it is also important to incorporate movement breaks throughout your workday. While kneeling chairs can greatly improve posture and reduce back pain, it is still recommended to take short breaks to stand up, stretch and move around. This not only helps prevent stiffness and muscle fatigue, but also increases blood flow and circulation.


In conclusion, mastering the art of properly adjusting a kneeling chair is essential for optimizing comfort, promoting healthy posture, and preventing discomfort or strain during prolonged periods of sitting. Understanding the chair’s anatomy and ergonomic principles allows individuals to tailor the chair to their unique body dimensions and preferences.

By ensuring proper alignment of the spine, hips, and knees, users can minimize the risk of musculoskeletal issues and enhance overall well-being. Regular assessments and adjustments, coupled with attention to maintaining the chair’s functionality, are crucial for sustaining ergonomic benefits over time.

Hopefully, this article gave you some helpful tips about how to properly adjust a kneeling chair successfully, so now that you have the proper knowledge on how to get the job done, why not give it a try today?

Photo of author

Adrian Green

Adrian is a woodworking hobbyist and has loved Woodworking since he was 10 years old. Back then in childhood, his father used to have a furniture shop. He used to help his dad and learned a lot from him about how to fix woodworking furniture, basic carpentry knowledge and also about how to work hard and take care of business. He enjoys woodworking as a hobby. He loves the feeling of creating something with his own hands, and the satisfaction that comes from seeing his finished products used by others.

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