What is the prone bone sex position? Plus, all the benefits of this relaxed move

The prone bone sex position is a great move for lazy, intimate sex, as the experts reveal

Man and woman lying on bed together fully clothed laughing and smiling, looking at each other, to represent the prone bone sex position
(Image credit: Getty Images)

The prone bone sex position may not sound like the most erotic move in the world but lovers of this position say it's a great way to explore slow, easy, and intimate sex with minimal effort required.

Whether you're feeling tired from a long day but still in the mood, have just woken up and want to put a spring in your step for the day, or you're looking for a new way to unwind with your partner, simple sex positions like these can be winning formulas to help you relax. 

Sure, more adventurous moves have their time and place in the bedroom for stress relief (hello, blooming orchid sex position) but if you're looking for an easy move to add to your list of best sex positions, we've got two sex experts who recommend this one for all its benefits. Here, we reveal all there is to know about the prone bone and how to make the most of it. 

What is the prone bone sex position? 

In the prone bone sex position, the bottom partner lies face down on the bed or another flat surface, explains Madalaine Munro, a somatic sexologist. "Meanwhile, the other partner kneels or lies over them from behind, with their legs together or spread apart depending on what feels good." For support, the partner on top can rest on their elbows or press themselves completely flat and hold their partner's hands for some added intimacy. 

It's very similar to the collapsed doggy sex position for this reason, says sex and ethical porn expert Anna Richards. "But rather than the bottom partner being on all fours, they lie flat on their front with their hips tilted slightly upward, which offers a great angle for penetration."

This move is traditionally done with the partner on the bottom lying flat on their stomach but many people find it more comfortable to lift their hips or add a pillow underneath themselves for additional support. 

Illustration of the prone bone sex position

(Image credit: H. Maddison)

What are the benefits of the move?

1. Minimal pressure on the back and spine

Look no further than the prone bone if you're after some of the best sex positions for lower back pain, says Munro. "Not only is this position pleasurable for couples, but it also provides a number of unique benefits. For individuals with back pain, arthritis, disc injuries, or other related conditions, the position places minimal pressure on the back and spine, making it a great option for comfortable sex." 

It also doesn't require the bottom partner to flex or bend their spine in any direction, adding to its suitability, although if this is more comfortable then the position can be altered to make room for this. 

2. A chance to explore new power dynamics

As noted, the prone bone sex position is a great one for anyone looking to learn how to spice things up in the bedroom with a little dominant-submissive power dynamic. It's an easy way to settle into it, says Munro, "with the top partner in the more dominant position," laying flat against their partner. 

The weight of the top partner's body on the bottom partner will only enhance this, explains Richards, who is also the founder of FrolicMe, a platform for erotic films and stories that features on our list of audio erotica worth exploring. "It can add to the erotic animalistic passion of sex and feeling dominated in a pleasurable way," she says. 

3. Great G-Spot stimulation

"The prone sex position is all about the downward angle and as such, it can offer fabulous opportunities for G-spot stimulation, helping toward that glorious orgasmic climax," says Richards. It works so well, she adds, as "the bottom partner's legs are closed together so the vagina muscles are more constricted, meaning there is a sense of it all being a bit tighter."

4. Less physically demanding

The prone bone sex position is significantly less demanding on both partners than most other sex positions, given that the person lying on their stomach doesn't have to move all too much.

"Overall though, this position offers a variety of benefits that couples can enjoy both physically and emotionally," says Munro. 

Disadvantages of the prone bone sex position

1. May not be suitable for those with limited upper body strength

It'll be difficult for the partner on top in the prone bone position to maintain an upright position, given the angle of the movement, so the partner on top in this move needs to have a relatively strong upper body. 

They should feel comfortable supporting themselves with their arms, chest and shoulders to make this work. If it's a struggle, this is another case where a pillow tucked under the receiving partner's hips may come in handy. 

2. Limited clitoral stimulation

Anyone who requires some clitoral stimulation to have an orgasm may struggle in the prone bone sex position as it is all about the G-spot. 

If you're one of the seven in 10 women, per research from Concordia University, who need external stimulation to orgasm, try warming up with one of the best oral sex positions (like the sniper sex position) or incorporating a bullet vibrator into the mix during foreplay.

3. The bottom partner has limited control over the movement

Many people enjoy the submissive/dominant element to the prone bone sex position. However, it won't be for everyone. Some won't enjoy feeling their partner's weight so heavily on their back, while the lack of control can take the enjoyment out for others - so don't be concerned about switching things up. 

How to make the prone bone sex position even better 

There are a few adjustments you can make to the prone bone if it's not feeling quite as good as you expected. "You don’t need to be perfectly flat," says Richards. "You may find it more comfortable to be slightly raised using a pillow just under your pelvis, for example. It still offers all the pleasure of the position but just with a slightly more cushioned tilt as well as that naughty feeling of being even more exposed to your lover." 

The prone bone is certainly one of the best lazy sex positions out there. However, it can also be a vulnerable one for the person on the bottom. "So, it can be nourishing to start with a body massage, particularly focusing on the back and shoulders," says Munro. "This can help to relax the partner receiving and set the stage for a more sensual experience."

Alternatives to the prone bone sex position to explore

1. Collapsed doggy sex position

Collapsed doggy style sex position illustration

(Image credit: H. Maddison)

As noted, the prone bone sex position is similar to doggy style in many ways. So, if you enjoy the prone bone, chances are you'll want to try this one too. 

In much the same way, the partner being penetrated lies down on their stomach with their buttocks slightly elevated with a cushion or a pillow, resting on their elbows or forearms. The other partner then enters from behind with full control over the movement. 

It's pretty much the same as the speed bump sex position and classic doggy style, but the partner on the bottom rests their entire body on the bed rather than being on their hands and knees. 

2. Leapfrog sex position

Illustration of the leapfrog sex position

(Image credit: H.Maddison)

The leapfrog sex position is similar once again but with some key differences. For those looking to take the prone bone sex position to the next level, this is a great alternative. 

Here, one partner supports themselves on their hands and knees while the other partner kneels and penetrates from behind, holding onto their partner's hips for security. 

The main difference between the prone, the collapsed doggy and this move in the position of the receiving partner's legs though. This is where the froggy element comes in - instead of the receiving partner just on all fours, they should position their legs on top of their partner's thighs behind them, slightly bent on both sides.

3. Magic mountain sex position

Magic mountain sex position illustration

(Image credit: H. Maddison)

The magic mountain sex position offers all the same mouth-to-ear positioning and intimacy as the prone bone sex position. 

In this move, the receiving partner gets down on all fours and their partner kneels behind them just like in classic doggy style. But instead of being up straight and using the bottom partner's hips for support, the partner behind wraps their upper body around their partner's upper body, bringing their mouth down to face level if possible.

Grace Walsh
Health Channel Editor

Grace Walsh is woman&home's Health Channel Editor, working across the areas of fitness, nutrition, sleep, mental health, relationships, and sex. In 2024, she will be taking on her second marathon in Rome, cycling from Manchester to London (350km) for charity, and qualifying as a certified personal trainer.

A digital journalist with over six years experience as a writer and editor for UK publications, Grace has covered (almost) everything in the world of health and wellbeing with bylines in Cosmopolitan, Red, The i Paper, GoodtoKnow, and more.