There is no single position that makes every baby descend faster. The most useful approach is usually movement and frequent position changes rather than staying in one position for hours.

During the first stage of labor, upright positions such as standing, walking, kneeling, and sitting may help labor progress. 

As labor progresses, positions that allow you to remain upright, lean forward, move your hips, or change the shape of your pelvis may make it easier for the baby to descend. However, a position that works well at one point may become uncomfortable or less useful later.


1. Walking

Walking is one of the simplest positions to use during early and active labor.

Being upright allows gravity to work with contractions while your pelvis moves naturally with each step. Walking also prevents you from remaining in one fixed position for long periods.

You do not need to walk continuously. Try walking between contractions and stopping to lean against your partner, a wall, bed, or counter when a contraction begins.

If walking starts making you tired, switch to another upright position rather than exhausting yourself.


2. Standing and Swaying

Stand with your feet comfortably apart and gently move your hips from side to side.

During contractions, lean forward onto:

  • Your partner
  • A bed
  • A counter
  • A birth ball
  • The back of a chair

This allows you to stay upright without using as much energy as walking.

You can also slowly circle your hips if it feels comfortable.


3. Slow Dancing With Your Partner

Stand facing your partner and place your arms around their shoulders while they support your weight.

Let your knees soften and allow your hips to move.

This can be particularly helpful when you want the benefits of standing but are becoming tired.

During contractions, you can lean more heavily against your partner while keeping your pelvis loose rather than stiffening your entire body.


4. Leaning Forward

Many laboring women naturally want to lean forward.

You can lean over a bed, counter, chair, birth ball, or your partner.

Forward-leaning positions can be especially comfortable when contractions are strongly felt in the lower back.

They also make it easy to move your hips instead of remaining flat on your back.


5. Sitting on a Birth Ball

Sit on a properly sized birth ball with your feet planted widely enough that you feel stable.

Then try:

  • Gentle rocking
  • Side-to-side movement
  • Small hip circles
  • Figure-eight movements

The purpose is not to bounce hard. Small movements allow you to stay upright while relaxing your legs and moving your pelvis.

Have someone nearby if you feel unsteady.


6. Leaning Over a Birth Ball

If sitting becomes uncomfortable, kneel on a mat or padded surface and lean your upper body over a birth ball.

You can rest your arms and chest against the ball while gently rocking your hips.

This is a useful combination because your upper body can rest while your pelvis remains free to move.


7. Hands-and-Knees

Come onto your hands and knees on a bed, mat, or padded surface.

Keep your knees comfortably apart and shift your weight until you find a comfortable position.

You can:

  • Rock forward and backward
  • Move your hips side to side
  • Make gentle hip circles
  • Lean your upper body onto pillows or a birth ball

Hands-and-knees can be especially useful when you are experiencing significant back pain during labor. 


8. Kneeling Upright

Instead of placing your hands down, kneel with your upper body upright and lean against the raised head of the hospital bed, a birth ball, or your partner.

Use padding underneath your knees.

This keeps you relatively upright without requiring you to stand. It can work well when your legs are becoming tired but you still want freedom to move your hips.


9. Forward-Leaning Kneeling

Kneel on the bed and lean forward over the raised back of the bed.

Place pillows underneath your arms and chest.

This position can give you the advantages of kneeling while allowing your upper body to rest completely.

It can also be useful if monitors or an IV make walking around more difficult.


10. The Supported Lunge

Place one foot on a low stool or stable chair while keeping the other foot on the floor.

Gently lean toward the raised leg during or between contractions.

Then switch sides after several contractions.

Lunging creates an asymmetrical position in the pelvis. Some women find this useful when labor feels stuck or one side feels much more comfortable than the other.

Do not force a deep lunge. You should feel stable and supported.


11. Standing With One Foot Elevated

A gentler alternative to lunging is simply placing one foot on a low stool.

Stand facing forward and allow your hips to move naturally.

After several contractions, change legs.

This gives you some asymmetrical movement without requiring a deep stretch.


12. Stair Walking

If your maternity team says walking is safe, stairs can provide another form of asymmetrical pelvic movement.

Walk slowly and hold a railing or your partner.

You can also go up several steps and come back down rather than repeatedly climbing flights of stairs.

Labor is physically demanding enough already. The goal is movement, not a workout.


13. Sideways Stair Walking

Some women find sideways stair walking comfortable during early or active labor.

Face the railing and step sideways one step at a time.

Then change which side leads.

This produces different movement through each side of the pelvis.

Only use stairs when you are steady, supervised when necessary, and medically cleared to move around.


14. Sitting Backward on a Chair

Sit facing the back of a sturdy chair.

Place a pillow on the chair back and lean forward over it.

Keep your knees comfortably apart.

This gives you an upright, forward-leaning position while allowing your body to rest more than standing.

Your partner can also massage your lower back from behind.


15. Sitting on the Toilet

The toilet can surprisingly become a useful labor position because your body naturally associates sitting there with releasing rather than holding tension.

Sit normally or sit backward facing the toilet tank if that is more comfortable.

Lean forward onto pillows if needed.

You can also alternate between sitting and standing.

Do not stay there indefinitely. Think of it as another position to rotate through.


16. Supported Squatting

Squatting can be useful later in labor because it keeps you upright and allows considerable movement around the hips and pelvis.

Instead of trying to hold a deep squat by yourself, use support.

You might:

  • Hold a squat bar
  • Hold your partner
  • Lean against a bed
  • Use a sheet or support strap
  • Squat beside the bed


Squatting can be tiring.

You do not need to stay in a deep squat through dozens of contractions because you heard that it “opens the pelvis.”

Use it for several contractions and then switch positions.

Good labor positioning is usually about rotation, not finding one position and refusing to leave it.


17. Supported Deep Squat During Pushing

If you are fully dilated and your maternity team says pushing is appropriate, a supported squat can give you an upright pushing position.

Your partner or a squat bar can support much of your weight.

Between contractions, rise slightly or move into another position so your legs can rest.

For women without epidural anesthesia, research suggests that upright birth positions such as squatting, kneeling, and sitting may modestly shorten pushing and may reduce assisted vaginal birth, although the evidence is not strong enough to say that one particular upright position is best. 


18. Kneeling During Pushing

Kneeling can be an excellent alternative if squatting feels exhausting.

You can kneel upright or lean forward over the raised back of the bed.

During a contraction, bring your body more upright if that feels useful. Between contractions, lean forward and rest.

This keeps you off your back while requiring less leg strength than a squat.


19. Hands-and-Knees During Pushing

You can also give birth on hands and knees.

Place padding underneath your knees and support your upper body with your hands, forearms, pillows, or the raised bed.

This position may be particularly appealing if you have significant back pressure.

You can move your hips between contractions and rest your upper body when you are not pushing.


20. Side-Lying

Lie on either side with your upper leg supported by your partner, a nurse, pillows, or a peanut ball.

Side-lying can be useful when:

  • You are exhausted
  • You have an epidural
  • You need to conserve energy
  • Standing is uncomfortable
  • You need more continuous monitoring
  • Your care team wants you off your back

Resting does not mean labor has stopped. Sometimes the most useful position is one that allows you to recover enough energy for the next stage.


21. Use a Peanut Ball if You Have Limited Mobility

A peanut-shaped birth ball can be placed between your legs while you lie on your side.

Your nurse or midwife can help place your legs in different positions.

It is commonly used during epidural labor because it allows you to change leg and pelvic positions without standing.

However, do not think of the peanut ball as a proven way to shorten labor. 

Its practical value is mainly that it gives you more positioning options.


If Baby Seems to Be Posterior

A posterior baby has the back of their head toward your back rather than toward your front.

This can sometimes be associated with strong back labor and slower rotation.

Positions worth trying include:

  • Hands-and-knees
  • Forward-leaning kneeling
  • Leaning over a birth ball
  • Standing and swaying
  • Side-lying
  • Alternating lunges

Do not assume that a particular exercise can definitely “turn” a posterior baby. Position changes may give the baby opportunities to rotate, but fetal rotation depends on many factors.

If the baby remains posterior during the pushing stage and descent is not progressing, clinicians may sometimes consider manual rotation depending on the situation.


If You Have Strong Back Labor

Try getting off your back first.

Hands-and-knees is often worth trying because it takes direct pressure off the lower back.

You can also try leaning over the bed or birth ball while your partner applies firm counterpressure to your lower back during contractions.

A warm shower directed toward your lower back may also make these positions more comfortable if your maternity unit allows it.


If Labor Seems to Slow Down

Do not immediately assume something is wrong because labor slows temporarily.

Change positions first if your maternity team agrees.

A simple rotation could be:

Walk for several contractions.

Then lean forward.

Then use the birth ball.

Then try hands-and-knees.

Then rest on your side.

Frequent position changes are supported because they can improve comfort and may support fetal positioning and labor progress.


If You Are Exhausted

Helping baby descend does not mean you need to remain standing throughout labor.

Rest before you become completely depleted.

Try side-lying with pillows between your legs or leaning forward over the raised hospital bed.

You may become upright again once you have recovered some energy.

Labor can last many hours. Conserving strength matters too.


During Early Labor

Movement can be relatively gentle.

Try walking, standing, swaying, sitting on a birth ball, leaning forward, or alternating positions around the house if you have been advised that remaining home is appropriate.

You do not need to spend early labor doing intense exercises to “get the baby out.”

Eat, drink if allowed, rest, and conserve energy while changing positions periodically.


During Active Labor

As contractions become stronger, you may naturally want positions that provide more support.

Good options include standing while leaning over something, kneeling over a birth ball, hands-and-knees, sitting on a birth ball, supported lunging, and side-lying when you need rest.

Do not worry about following a perfect sequence.

Follow comfort and keep changing when a position stops working.


During Transition

Near complete dilation, you may have very little interest in walking around.

This is normal.

You may prefer:

  • Kneeling
  • Hands-and-knees
  • Standing while supported
  • Side-lying
  • Leaning forward over the bed

Let other people support more of your body weight if necessary.


During Pushing

Once your cervix is fully dilated and your maternity team tells you it is appropriate to push, possible positions include kneeling, squatting, standing, side-lying, semi-sitting, hands-and-knees, or using a birth stool.

You do not have to give birth lying on your back simply because you are in a hospital.


Change Positions During Pushing Too

You are not necessarily committed to the position in which you started pushing.

You might push:

  • Several contractions kneeling
  • Several contractions on your side
  • Several contractions squatting
  • Then return to kneeling

Your midwife can help you decide whether a different position might improve comfort or give the baby more opportunity to descend or rotate.