Trying to conceive can be exciting, hopeful, exhausting and, at times, emotionally draining. For many couples, it quickly becomes clear that getting pregnant is not always as simple as “just relax and it’ll happen”. If you’re in that season of charting cycles, watching ovulation windows and wondering whether there’s anything practical you can do to improve your chances, you’re certainly not alone.
One of the most common questions people ask is whether certain sexual positions can help with conception. The honest answer is that there’s no magic position that guarantees pregnancy. However, some positions may support deeper penetration or place semen closer to the cervix, which is why they’re often discussed when couples are trying to fall pregnant. That said, timing intercourse around ovulation, sperm health, cervical mucus, hormone balance and overall fertility are all just as important.
Below are nine sexual positions often mentioned in conversations about conception. Think of them as options to explore rather than rules to follow. The most helpful approach is usually the one that feels comfortable, low-pressure and sustainable for both partners.
- Missionary position
The missionary position remains one of the most commonly recommended options for couples trying to conceive. In this position, the man is on top and the woman lies on her back. It can allow for fairly deep penetration, which is why many people believe it may help sperm travel more efficiently towards the cervix.
Some couples also find it one of the easiest positions to make small adjustments to. For example, placing a pillow under the woman’s hips may tilt the pelvis slightly and create a more comfortable angle. While there’s limited scientific proof that this alone improves pregnancy rates, it can be a practical and gentle variation if it feels good for both of you.
Another reason missionary is often preferred is that it tends to feel familiar and emotionally connected. When you’re trying to conceive, sex can sometimes start to feel clinical or scheduled, so choosing a position that still allows closeness and eye contact can help keep intimacy alive.
- Doggy style
Doggy style involves penetration from behind while the woman is on all fours or leaning forward. This position is often suggested because it can allow for deeper penetration, which may mean semen is deposited closer to the cervix.
For some couples, this position feels physically effective and comfortable, especially if other positions create pressure or discomfort. It can also be adjusted easily, whether that means using pillows for support, leaning on the bed, or changing the angle to reduce strain.
That said, comfort matters. Deep penetration isn’t automatically better if it causes pain or tension. If this position works well for you both, it can be one to include during your fertile window, but there’s no need to force it if it doesn’t feel natural.
- Spooning
The spooning position involves both partners lying on their sides facing the same direction, with penetration from behind. It’s typically gentler and more relaxed than positions that involve a lot of movement or body weight.
Although spooning usually allows for shallower penetration, some couples prefer it because it reduces pressure and can feel more intimate and restful. If you’re feeling emotionally worn out from trying to conceive, this can be a lovely option because it supports connection without making sex feel overly performance-driven.
It may also suit couples who are managing fatigue, discomfort, or simply want a position that feels easy and sustainable over time. When conception takes longer than expected, reducing stress around sex can be just as valuable as worrying about technique.
- Side-by-side
In the side-by-side position, both partners lie facing each other. Penetration happens from the front, and the angle is often more controlled and less physically demanding than some other positions.
This position can be a good choice if you’re looking for something comfortable and emotionally connected. It allows for closeness, kissing and a slower pace, which can be especially helpful if trying to conceive has started to feel like a task on the calendar rather than an intimate experience.
Because the movement tends to be gentler, side-by-side may also suit couples who want to avoid strain or who simply prefer a softer approach. It isn’t typically known for very deep penetration, but comfort and consistency can make a meaningful difference when you’re having intercourse regularly around ovulation.
- Woman on top
In the woman on top position, the woman straddles the man while facing him. One of the key benefits here is control. She can adjust the depth, rhythm and angle in a way that feels most comfortable.
You may have heard that this position is less ideal for conception due to gravity, but there’s no strong evidence to suggest it rules out pregnancy. Sperm are capable swimmers, and many couples conceive using a wide variety of positions. If this is a position that feels good and helps both partners stay relaxed and engaged, it may absolutely still be part of your sex life while trying for a baby.
For some couples, the biggest advantage is that it can reduce discomfort and give the woman greater awareness of what feels best in her body. And if sex has become tense or routine, bringing in a position that feels more natural can be more helpful than chasing an idealised formula.
- Standing
The standing position involves both partners upright and facing each other, often with the woman lifting or wrapping her legs around the man. It can allow for deep penetration, but it also tends to require more strength, balance and coordination.
Because of that, it may not be the most practical position for every couple, particularly if you’re aiming for a relaxed, low-pressure experience. Still, some people enjoy the spontaneity and passion it can bring, which can be a welcome change if trying to conceive has started to feel too structured.
If you do try standing sex, safety and comfort should come first. Leaning against a wall or using sturdy furniture for support can make it more manageable. It’s less about whether the position is “best” for conception and more about whether it works comfortably for your bodies and your dynamic.
- Sitting
The sitting position usually involves the man seated on a chair, couch or the edge of the bed while the woman faces him and sits on top. This can offer a nice middle ground between control and closeness.
Because the woman can shift her hips and control the angle, this position may feel more tailored and comfortable. Penetration can range from shallow to moderate depending on posture and movement, and the seated base can make it feel more stable than some other upright positions.
It’s also a position that allows for strong emotional connection. There’s plenty of eye contact and touch, and for couples navigating the pressure of fertility tracking, those little moments of tenderness really matter. The more supported and at ease you both feel, the easier it can be to keep trying without burning out emotionally.
- Kneeling
The kneeling position involves both partners kneeling and facing each other, often with the woman wrapping her legs around the man. Like standing sex, this position can allow for deeper penetration, but it may also require flexibility and balance.
For some couples, kneeling feels intimate and physically close while still allowing a different angle from missionary or side-lying positions. It can be particularly useful if you want variety without losing face-to-face contact.
If you find it awkward or hard on the knees, don’t push through discomfort. A soft surface, supportive cushions or adjusting the position on the bed can make it easier, but there’s no benefit in choosing a technically promising position if it creates tension or takes you out of the moment.
- Modified missionary
The modified missionary position is a variation of the classic missionary setup, usually with the woman’s legs raised or bent at the knees. This can change the angle of penetration and may allow for deeper entry.
Many couples like this option because it combines the familiarity of missionary with a little more flexibility. You can experiment with leg placement, hip support or pace without changing the overall comfort and closeness of the position too dramatically.
If you’re interested in trying small adjustments rather than completely different positions, modified missionary can be a simple place to start. It’s often considered one of the more practical choices for conception-focused sex because it supports both comfort and depth without too much effort.
Do sexual positions really make a difference when trying to conceive?
This is the big question, and the answer is: only to a point. There is surprisingly little strong scientific evidence proving that one specific position dramatically improves your chances of pregnancy over another. Once ejaculation happens in the vagina, sperm begin moving through the cervical canal quite quickly. In other words, your body does a lot of the work from there.
What seems to matter more is timing intercourse around ovulation, having sex regularly during the fertile window, and paying attention to any underlying fertility issues. Sperm quality, egg health, age, hormone levels, cervical mucus, fallopian tube health and overall reproductive wellbeing all play a much larger role than bedroom positioning alone.
So if certain positions help you feel more comfortable, connected or confident, they may be worth trying. But if a position feels awkward, painful or emotionally forced, it’s unlikely to be the missing ingredient.
Other conception tips worth keeping in mind
If you’re trying to fall pregnant, it can help to focus on the bigger picture rather than putting too much pressure on one sexual technique. A few practical things can make more difference overall:
- Track ovulation so you know your fertile days.
- Have intercourse regularly during the fertile window rather than only once.
- Aim to keep stress as manageable as possible, even though that’s easier said than done.
- Support general health with sleep, movement, balanced nutrition and limiting smoking or heavy alcohol use.
- See a GP or fertility specialist if you’ve been trying for a while without success.
As a general guide, many health professionals suggest seeking medical advice after 12 months of trying if you’re under 35, or after 6 months if you’re 35 or over. If you already know there may be issues with ovulation, sperm count, periods or reproductive health, it’s worth speaking with a professional sooner.
A gentle final word
When you’re trying to conceive, it’s completely understandable to look for every possible advantage. Exploring different sexual positions can be one part of that, especially if it helps you feel proactive and hopeful. But it’s important to remember that pregnancy is influenced by many factors, and not conceiving straight away does not mean you’re doing anything wrong.
If there’s one takeaway, it’s this: choose positions that feel comfortable, emotionally connected and realistic for both of you. Deep penetration may be helpful in theory, but intimacy, consistency and good timing matter too. Be kind to yourselves in the process. Fertility journeys can be surprisingly tender, and a little self-compassion goes a long way.
References:
- “Missionary position.” Wikipedia, https://en.wikipedia.org/wiki/Missionary_position
- “Doggy style.” Wikipedia, https://en.wikipedia.org/wiki/Doggy_style
- “Spooning (sex position).” Wikipedia, https://en.wikipedia.org/wiki/Spooning_(sex_position)
- “Woman on top.” Wikipedia, https://en.wikipedia.org/wiki/Woman_on_top