Footrests and Foot Benches: Why They Are Added

Why leg support matters in a sauna

Most sauna benches are built at a height that leaves your feet dangling if you sit with your back against the wall. That position pulls on the back of your thighs and your lower back, which works against the relaxation a sauna is meant to provide. A footrest bridges that gap so your feet rest on a solid surface and your knees bend at a comfortable angle.

The heat in a sauna rises, so the upper part of the room is noticeably warmer than the floor area. When your legs hang down, they sit in a cooler zone and receive less heat exposure. Raising your feet onto a footrest brings your lower legs and feet into the same heat layer as your torso, which makes the session feel more even and reduces the urge to sit hunched forward.

Sitting with your feet up also helps maintain a relaxed posture for a longer session. If you are new to sauna bathing, you can read about how long to stay in a sauna for beginners to understand why comfort matters from the first few minutes.

Footrest vs foot bench: what is the difference

The terms are often used interchangeably, but there is a practical distinction. A footrest is a compact platform, usually just large enough for one or two feet, installed directly below the bench. A foot bench is a wider, lower bench that can serve as a leg rest, a small seat, or a step for entering the upper bench.

• Footrest: small, wall-mounted or freestanding, holds one pair of feet, does not double as seating.
• Foot bench: wider and longer, can be used as a low seat, a leg rest, or an intermediate step for climbing to a higher bench.
• Foot benches are common in saunas with two or three bench levels, where bathers sit on a lower bench while resting their feet on an even lower bench.
• Footrests are more common in smaller cabins and barrel saunas where space is limited.

How a footrest changes the heat experience

In a traditional sauna, heat collects near the ceiling and decreases toward the floor. Sitting with your feet on a footrest moves your legs into the warmer air, so the temperature you feel at your head, torso, and legs is more consistent. This means you can sit comfortably without constantly shifting your position to chase the heat.

The same logic applies in infrared saunas, though the heat mechanism is different. Infrared saunas warm the body directly rather than the air in the room. A footrest still helps because it keeps your body in a relaxed, upright position that maximizes the surface area exposed to the infrared panels. If your feet are on the floor, your legs are angled away from the wall panels. For more on how infrared heating differs, see how infrared sauna heats.

How to mount a footrest safely

Safety starts with secure attachment. A footrest that is only resting on the floor can slide, and a wall-mounted footrest that is not anchored into a stud can break under load. If you are mounting a footrest to a sauna wall, use stainless steel or other corrosion-resistant screws and attach directly into the wall framing behind the paneling. Never rely on the thin wall panel alone to carry weight.

The footrest should be attached at a height that allows your feet to rest flat without your knees rising above your hips by a large amount. A good rule of thumb is to position it so your thighs are roughly parallel to the floor. If the footrest is too high, it presses your knees upward and can stress your hips; if too low, it defeats the purpose.

For freestanding foot benches, choose a design with wide, stable feet and a low center of gravity. Place it on the floor in front of the bench, leaving at least a few inches of clearance between the foot bench and the bench above so you can move your feet freely. If the floor is uneven, use shims to keep the foot bench level. A wobbly footrest is more dangerous than no footrest.

Always sand the edges and corners smooth so there are no splinters. Sauna wood expands and contracts with humidity, so leave a small gap between the footboard and the wall or frame to allow for movement. For more on choosing the right wood and finishing it, see which sauna wood is best.

Placement and spacing for different sauna layouts

In a corner bench layout, a footrest can be mounted on either wall, but the bottom bench is often the natural footrest for the top bench. If you have a corner bench layout, position the footrest directly in front of the sitting area so you can extend your legs straight without hitting the opposite wall.

In barrel saunas, the curved walls make wall-mounted footrests trickier. A freestanding foot bench is usually the better option because the wall surface is not vertical. Place it flat on the floor and check that the curve of the wall does not interfere with your knees when you sit. For more on barrel sauna seating, see barrel sauna seating layout.

If your sauna has two tiers of benches, the lower bench often serves as the footrest for the upper bench. This works well when the vertical distance between the two benches is small. Check the bench height and heat guide to see how bench spacing affects temperature stratification.

Materials and maintenance

Footrests and foot benches should be made from the same wood species as the other sauna benches, so they match the thermal behavior and moisture response of the room. Softwoods like cedar, hemlock, and spruce are common because they stay cool to the touch and resist warping. For a detailed comparison, see cedar vs hemlock sauna and nordic spruce sauna wood.

The wood should be planed smooth on the top surface and all exposed edges. Avoid painted, stained, or varnished surfaces, since most finishes are not rated for sauna temperatures and can off-gas or become sticky. If you use a foot mat or towel on the footrest, make sure it is heat-rated for sauna use.

What to pick for your use

Questions

Do I really need a footrest in a sauna?

Not every sauna needs one, but most bathers find a footrest or foot bench significantly improves comfort. If your feet dangle when you sit, your lower back and hamstrings are strained, and your legs sit in a cooler zone. A footrest raises them into the heat and allows a relaxed posture.

Can I use the lower bench as a footrest?

Yes, in a two-tier sauna the lower bench is often used as a footrest for the upper bench. It works best when the vertical gap between the benches is small enough that your feet rest flat without pushing your knees too high.

How high should a sauna footrest be?

The ideal height depends on your bench height and your leg length. Aim for a position that lets your feet rest flat with your knees bent at a comfortable angle, roughly parallel to the floor. Adjust until your lower back feels relaxed and your thighs are not pressing against the bench edge.

Is it safe to install a footrest on the sauna wall?

Yes, if you attach it to the wall framing behind the paneling with corrosion-resistant screws. Do not rely on the panel alone. If you are unsure about the framing, choose a freestanding foot bench instead.

What wood should a footrest be made of?

Use the same wood as your benches, typically a softwood like cedar, hemlock, or spruce. The wood should be smooth, unfinished, and rated for sauna temperatures. Avoid painted or varnished surfaces.

Can a foot bench be used as a seat?

Yes, a foot bench is wide enough to sit on, though it is lower than a regular bench. Some bathers use it as a low seat for a cooler session, or as a step to climb to a higher bench.