The Cowgirl Position: Your Complete Guide to Riding on Top

Few sex positions have earned the legendary status of the cowgirl position. Also known as "woman on top," "rider on top," or simply "the rider," this classic puts the receiving partner in the driver's seat—literally.

And there's a reason it consistently ranks as one of the most popular positions across every survey and study. One study published in Sexual Medicine found that "face to face/female above" was among people's top three most frequently used positions. Translation? People love cowgirl because it works.

Whether you're a first-timer curious about the basics or a seasoned rider looking to level up your technique, this guide covers everything: how to do the cowgirl position, why it's so effective for orgasms, 10 variations to try, and expert tips for maximizing pleasure.

Time to saddle up.

What Is the Cowgirl Position?

The name comes from the image of someone "riding" their partner like a bucking bronco. But don't let the gendered terminology fool you—this position works for all genders, all genital configurations, and all orientations with the right accessories.

Other names you might hear include: woman on top, rider on top, cowperson or cowhuman, girl on top or guy on top, and the rider.

How to Do the Cowgirl Position (Step by Step)

Here's how to get into the classic cowgirl position:

Step 1: Set Up Your Partner

Have the penetrating partner lie flat on their back with their legs extended or slightly bent. A bed works great, but a couch, floor with cushioning, or sturdy chair can work too.

Step 2: Straddle Your Partner

The receiving partner climbs on top, positioning their knees on either side of their partner's hips. Your thighs should be roughly parallel to your partner's body.

Step 3: Guide Penetration

Either partner can guide the penis, dildo, or strap-on into the vagina or anus. Go slowly—rushing this part can cause discomfort.

Step 4: Find Your Rhythm

Once penetration happens, the person on top controls the movement. You can bounce up and down (classic riding motion), grind your hips forward and back, rock side to side, circle your hips in rotation, or combine all of the above.

Step 5: Adjust Your Angle

Experiment with leaning forward (chest toward your partner) or backward (hands on their thighs) to change the angle of penetration and find what feels best.

Why the Cowgirl Position Is So Good for Orgasms

Here's the thing: approximately 96% of women need clitoral stimulation—either alone or coupled with penetration—to orgasm, according to research cited by Laurie Mintz, PhD, licensed psychologist, certified sex therapist, and author of Becoming Cliterate.

The cowgirl position naturally provides exactly that.

"The cowgirl position provides the ability to grind the clitoris against the pubic bone for stimulation during the natural motions of sex," explains Jill McDevitt, PhD, sexologist and author of Sex Positions for Every Body.

Beyond clitoral access, here's why cowgirl is an orgasm powerhouse:

Complete Control Over Stimulation

The person on top controls depth, speed, angle, and rhythm. No communication lag—when you find a sensation that works, you can stay there.

"It allows them to experiment with the depth, rhythm, and speed so they can really hit their internal hot-spots," says Carly S. "As soon as the rider has found that just-right spot, they can stay there."

Easy G-Spot Access

By leaning back slightly and creating a roughly 45-degree angle with your torso, you can position a penis or toy to directly stimulate the G-spot on the front vaginal wall. The receiver controls exactly how much pressure hits this sensitive area.

Hands-Free for Toys

Both partners have their hands free. The person on top can use a vibrator on their clitoris. The person on bottom can stimulate nipples, grip hips, or use toys on their partner.

Intimacy Through Eye Contact

Unlike rear-entry positions, cowgirl puts partners face-to-face. "The cowgirl sex position is a great pick for those who enjoy sustained eye contact," notes Carly S.

10 Cowgirl Position Variations to Try

Once you've mastered classic cowgirl, these variations open up entirely new sensations.

1. Classic Cowgirl (Kneeling)

How to do it: The receiving partner kneels with their shins pressed to the bed, straddling their partner's hips while facing them.

Why it works: Maximum control over rhythm and depth. Easy to lean forward for clitoral grinding or backward for G-spot stimulation.

Best for: Beginners, clitoral stimulation, intimacy

2. Squatting Cowgirl

How to do it: Instead of kneeling, plant your feet flat on the bed in a squatting position over your partner.

Why it works: Allows for deeper penetration and more powerful up-and-down movements. The person on bottom can grab your hips and thrust upward.

Best for: Deep penetration, leg workout, adding intensity

Pro tip: This is physically demanding. Take breaks or switch to kneeling when your thighs burn.

3. Reverse Cowgirl

How to do it: Same as classic cowgirl, but face away from your partner toward their feet instead of their face.

Why it works: Different penetration angle that can hit the G-spot or P-spot from a new direction. Plus, your partner gets a view of your backside.

Best for: G-spot stimulation, novelty, partners who enjoy a visual show

Safety note: Go slowly. Reverse cowgirl has been associated with penile injury when movements are too vigorous.

4. Leaning Cowgirl (Forward)

How to do it: Start in classic cowgirl, then lean your chest down toward your partner's chest until you're nearly lying on top of them.

Why it works: Increased skin-to-skin contact and intimacy. Your clitoris presses directly against their pubic bone. Great for grinding rather than bouncing.

Best for: Clitoral stimulation, intimacy, when your legs need a rest

5. Leaning Cowgirl (Backward)

How to do it: From classic cowgirl, lean back and support yourself with your hands on your partner's thighs or the bed behind you.

Why it works: Changes the penetration angle to target the G-spot more directly. Opens up the front of your body for your partner to touch your clitoris, stomach, or breasts.

Best for: G-spot orgasms, visual stimulation for your partner, adding toys

6. Horizontal Cowgirl

How to do it: Start in classic cowgirl, then lower your entire body until you're lying flat on top of your partner, chest to chest, legs extended behind you.

Why it works: Takes pressure off your knees and thighs entirely. Creates intense grinding clitoral stimulation. Your partner can thrust upward or hold your hips and guide your movement.

Best for: Clitoral orgasms, marathon sessions, accessibility needs

7. Sitting Cowgirl (Face-to-Face)

How to do it: Your partner sits up (against a headboard, wall, or on a chair) while you straddle their lap facing them, wrapping your legs around their waist.

Why it works: Extremely intimate—you're face to face, chest to chest. Perfect for kissing, eye contact, and slow grinding. Sometimes called the "lotus" position.

Best for: Emotional connection, slow sensual sex, partners who enjoy holding each other

8. Reverse Sitting Cowgirl

How to do it: Your partner sits up while you straddle their lap facing away from them.

Why it works: Your partner can wrap their arms around you, stimulate your clitoris from behind, or play with your nipples. Allows for deep penetration with an intimate embrace.

Best for: Blended stimulation, feeling "held" during sex

9. Crab Cowgirl

How to do it: From squatting cowgirl, lean back and support your weight on your hands behind you, keeping your feet planted. You'll look like you're doing a reverse plank.

Why it works: Intense G-spot stimulation from the steep angle. Impressive visual for your partner. Allows for shallow, controlled penetration.

Best for: G-spot targeting, showing off, adventurous couples

Note: This is physically challenging. Build up to it.

10. Prone Bone Cowgirl

How to do it: Start in reverse cowgirl, then lean forward until you're lying flat on your stomach between your partner's legs, with penetration still happening from behind/below.

Why it works: The shallow penetration creates unique sensations. Your partner can see and touch your backside. You can grind against the mattress for clitoral stimulation.

Best for: Shallow penetration, clitoral grinding, a more relaxed position

Expert Tips for Better Cowgirl Orgasms

Master the Grind

Bouncing up and down looks great in porn, but grinding is often more effective for orgasms. "Rock slowly back and forth, tilting your hips as you move," suggests sex therapist Sarah Kelleher, LCSW. "Make circles with your hips and grind."

The grinding motion keeps the clitoris in constant contact with your partner's body while maintaining penetration depth.

Use the "Hip Circle" Technique

Sit upright and rotate your hips in slow circles—like you're hula-hooping in slow motion. This stimulates the vaginal walls from multiple angles and can feel incredible for both partners.

Find Your G-Spot Angle

The G-spot sits about 1-2 inches inside on the front vaginal wall. To target it in cowgirl: lean back slightly (about 45 degrees), tilt your pelvis forward, and use shorter, grinding movements rather than long bounces.

"A lot of folks' G-spots are at a slight angle inside the vaginal canal, so some adjustments will most likely need to be made to hit that right spot," notes pleasure coach Violet.

Add Vibration

Use a bullet vibrator or couples' vibrator on your clitoris while riding. Your partner can also wear a vibrating cock ring to provide additional stimulation.

"I like using a handheld clitoral vibrator, which the rider can hold on their clitoris," recommends Dr. Mintz.

Let Your Partner Help

When your legs get tired, your partner can take over. "The penetrator can hold their partner's hips and thrust upwards," explains Daniel Saynt, Founder of NSFW. "The partner at the bottom can also spank the partner on top or make the partner on top beg for release."

Use Plenty of Lube

Water-based lubricant reduces friction and makes movement smoother, especially during longer sessions. Apply it to the penis or toy and the vaginal or anal opening.

Cowgirl Position Benefits (Beyond Orgasms)

Perfect for Anal Play

Sex educator Kenneth Play calls cowgirl "the perfect option" for anal sex, especially for beginners.

"When you squat, the pelvic floor opens up including the anal muscles," he explains. "Because it opens up the ass, getting the penis or dildo into the anus is far easier than in other positions."

The receiver controls the pace, which is essential for comfortable anal penetration.

Ideal for Power Play

Cowgirl naturally positions the rider as the dominant partner—they're literally on top, controlling the action.

"This position can be used to teach the penetrating partner how to be the bottom or submissive," says Play. "It allows the rider to use their partner like a sex toy for their pleasure."

Add blindfolds, restraints, or dirty talk to enhance the dynamic.

Intimacy and Connection

The face-to-face orientation allows for kissing, eye contact, and the kind of synchronized breathing that deepens emotional connection.

For next-level intimacy, try eye gazing—maintaining unbroken eye contact for 30+ seconds while moving slowly. It's a tantric practice that creates profound connection.

Safety Considerations

Penile Fracture Risk

Here's something most guides don't mention: cowgirl (especially reverse cowgirl) carries a higher risk of penile fracture than other positions. A Brazilian study found that approximately half of penile fractures occurred during woman-on-top positions.

This happens when an erect penis slips out and bends forcefully against the pelvis or perineum.

To reduce risk: The person on bottom can hold their partner's hips to control depth, grind rather than bounce aggressively, go slowly (especially in reverse cowgirl), communicate if something feels off, and the receiver should ride at an angle that matches the natural curve of the penis.

Joint and Muscle Strain

Cowgirl can be tiring for knees, thighs, and core muscles.

To reduce strain: Switch between variations to give different muscles a break, use pillows under your knees, try horizontal cowgirl when legs are tired, let your partner thrust from below to share the work, and use furniture like a sex chair or positioning aids.

Riding Solo: The Cowgirl Position on a Sex Machine

You don't need a partner to enjoy the cowgirl position. Sex machines like The Cowgirl Premium Sex Machine were literally designed for riding.

"Even the lowest vibration setting on the machine is pretty intense," notes Carly S. "So, just as you would before riding a human, warm up! Tease yourself with a go-to vibrator, watch some porn, and get that blood flowing."

How to Ride a Sex Machine

Elevate the machine on a sturdy footstool so you can plant your feet on either side for control. Choose your attachment—grinding attachments like the Bareback for external stimulation, or penetrative attachments like the Lone Ranger for G-spot targeting. Apply lubricant generously. Straddle the saddle and lower yourself slowly. Rock and grind rather than bouncing—find your rhythm and pulse.

"Once you find the best rhythm and pulse, just ride until you reach your climax," says Saynt.

The beauty of a sex machine? It never gets tired. Combine it with nipple clamps, a butt plug, or restraints for hands-free blended stimulation.

For a more portable option, The Cowgirl Cone offers similar riding functionality in a compact, travel-friendly design.

Frequently Asked Questions

Is the cowgirl position good for beginners?

Yes! It's one of the most beginner-friendly positions because the person on top controls everything—depth, speed, and angle. You can go as slow as you need and stop whenever you want.

How do I not get tired in cowgirl position?

Switch between variations (kneeling to horizontal to leaning back), let your partner thrust upward, use furniture or headboards for support, and don't be afraid to take breaks. Grinding requires less energy than bouncing.

Why is cowgirl so good for female orgasm?

Because it provides easy clitoral stimulation through grinding, allows the receiver to control the angle for G-spot access, and lets them set exactly the pace and depth that works for their body.

Can men enjoy the cowgirl position?

Absolutely. Anyone can be in the "cowgirl" position regardless of gender. For people with penises, riding provides excellent prostate stimulation, especially when using anal penetration with a toy or strap-on.

What's the difference between cowgirl and reverse cowgirl?

In classic cowgirl, the rider faces their partner. In reverse cowgirl, the rider faces away toward their partner's feet. Reverse cowgirl offers different G-spot angles and gives the bottom partner a view of their partner's back and buttocks.

Is cowgirl position safe during pregnancy?

Generally yes, especially in early to mid-pregnancy, since it puts no pressure on the abdomen. However, always check with your healthcare provider and stop if anything feels uncomfortable.

How do I ride cowgirl if I'm self-conscious about my body?

Focus on what you're feeling rather than how you look. Dim the lights if it helps. Remember that your partner is likely too turned on to critique anything. Try horizontal cowgirl to feel less "on display." And remember: confidence comes from prioritizing your own pleasure.

Can you do cowgirl with a strap-on?

Yes! Cowgirl works with any penetrative device—penises, dildos, strap-ons, or fingers. The mechanics are identical regardless of what's being used for penetration.

Final Thoughts

The cowgirl position has earned its legendary status for good reason. It puts the receiving partner in control of their own pleasure, provides natural clitoral and G-spot stimulation, and offers enough variations to keep things interesting for years.

Whether you're riding a partner or a sex machine, the key is the same: experiment with angles, prioritize what feels good to you, communicate with your partner, and don't be afraid to modify the position to fit your body's needs.

After all, the best orgasms come from knowing what works for you—and cowgirl gives you all the control to find out.

Now saddle up and take the reins.

This complete guide to the cowgirl position was written for The Cowgirl and updated with the latest expert insights and research.