What Is Syntribation? How To Masturbate With Your Thighs
Syntribation is a discreet masturbation technique that requires no toys or hands: just your thighs. Here’s how to try it, according to sex therapists.
No sex toys required.
By Meguire HennesUpdated: Jun 24, 2025 4:35 PM EDT 
Syntribation is a hands-free masturbation technique that people with vulvas have used for decades. “This technique entails crossing your legs and squeezing your thighs together, often combined with some rocking or grinding to stimulate the clitoris and vulva,” says Kimberly Thomas, LPC, CST, a certified sex therapist at Transformation Space Therapeutic Services, LLC in Virginia.
Squeezing your thighs—especially if you’re also flexing your pelvic floor muscles—brings blood flow to your genitals, increasing overall arousal and pleasure. “For those with a vulva, the clitoris is more than just the little nub (or the glans) you see at the top of your labia,” Zar explains. “It actually extends internally along the sides of your vulva, hence why any kind of thigh squeezing can feel really good to your entire vagina.”
While syntribation is mainly a technique used by vulva owners, people with penises can certainly give it a try, too. “Penis owners are able to achieve pleasure by tucking their penis between their thighs and squeezing the glans or head of the penis for stimulation,” says Thomas. That said, syntribation might become more difficult once the penis is erect, Zar adds.
If you’ve utilized this technique before, it’s likely you came across it by accident—perhaps when you were younger and experimenting with masturbation for the first time. It’s very common for people in adolescence to discover the action of squeezing their thighs feels really good, even before they register that it’s a sexual act, Zar says. “Don’t be afraid to borrow this technique in your adult life—committing to pleasure regardless of how you find it is a healthy mindset as you evolve sexually.”
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What are the benefits of syntribation?
This masturbation technique provides plenty of perks, both physical and mental. For starters, “syntribation can add a layer of mystery and excitement to your sex life, whether you’re doing it alone or with a partner(s),” Thomas says. Other benefits include:
1. It’s discreet.
Many methods of self-pleasure aren’t exactly subtle (think: using a wand vibrator you can hear from the next room), but the most notable perk of syntribation is its discretion. Whether you live with roommates or are on a family vacation, you can go for the big O completely undetected. Just make sure you have ample privacy before engaging in syntribation, because while it is low-key, it is still masturbation. “Please keep in mind that people around you are not consenting to being around you as you masturbate, so opt for more independent settings,” Thomas adds.
2. It’s easy for newbies, as well as people with limited mobility.
Syntribation is also incredibly beneficial for sexually inexperienced people, or even those who don’t feel connected to their genitalia, Thomas notes. This method takes the pressure off knowing exactly what to do with your hands and allows you to just focus on what feels good, and how you can feel better. And once you develop new sexual preferences, you can feel confident in using them with a partner or during other forms of masturbation.
“Syntribation is also a safe way to explore your own sexuality, build familiarity and comfort with your sexual self, and gain sexual confidence,” Zar adds. With that in mind, syntribation also allows for people with physical disabilities that impact their ability to touch themselves to still experience sexual pleasure manually, Thomas says.
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3. There might be (mental) health benefits, too.
While no studies have been completed on syntribation yet (it isn’t even an official dictionary word), it’s been known to help reduce cortisol levels and release feel-good hormones like dopamine, endorphins, and oxytocin because it falls under the larger umbrella of masturbation, Zar says. Like more traditional masturbation practices, it’s also a surefire way to relieve stress and improve your mood, Zar adds, citing a recent study from the International Journal of Sexual Health.
4. It can be versatile.
Syntribation “can easily be done in conjunction with other pleasurable activities, including using your hands on a partner, using a vibrator on your vulva, touching your clitoris, or even while having intercourse—for example, if your partner is behind you in a spooning position,” Zar says. Think of it as a Swiss army knife of self-pleasure—always a useful item to have in your toolbox.
How can I try syntribation—and make it even hotter?
If you’re ready to give your favorite vibrator a vacation (she deserves it), consider adding syntribation to your masturbation rotation the next time the mood strikes. And don’t reserve all the fun for your individual play time—you can use syntribation with your partner(s), too.
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Try it with a pillow: “If vibrating is too overwhelming of a sensation, you can also place a pillow or a folded blanket in between your thighs to increase the pressure,” Zar adds. Cross your legs around the soft object, grind, roll your hips, and let loose.
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Try it with your clothes on: It’s also important to note that syntribation can be done with or without clothes on for both penis and vulva owners. The friction of clothes can provide additional stimulation to the vulva or clitoris, Thomas says.
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Try it in the bath or the shower:“Lie or stand in a comfortable position and let the soapy water offer a more slippery sensation,” Zar says. This is also recommended if you tend to experience chafing between your thighs. And whether you have a vulva or penis, trying syntribation this way will prove to be the most comfortable, thanks to the water. Related Stories
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Try it with a vibrator: If you like the sensation of vibration when you masturbate, try placing a vibrator against your vulva or between your thighs before you syntribate and use your thighs in addition to the vibration for increased intensity, Zar says.
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Try it during foreplay, a.k.a. before you engage with a partner: Syntribation can be a fantastic warmup. “Getting the blood flowing between your legs will allow you to already be aroused and primed for increased pleasure right from the start,” Zar says. You can also use syntribation to incorporate edging into a sex sesh, Thomas adds. “Edging is a practice used to extend sexual pleasure before orgasming, so, between changing positions, you and your partner can engage in mutual syntribation to keep the sexual tension alive,” she says.
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Try it during intercourse: First, position your partner behind you, either while you’re in a spooning position or lying flat on your stomach, Zar says. “Cross your legs once they’ve inserted themselves to get the sensation of intercourse in addition to the pressure from syntribation,” she adds.
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So, the next time you leave the self-pleasure aisle empty-handed or open your nightstand drawer to find your go-to vibrator completely dead, don’t panic. You don’t need it anyway—you have your thighs.
Meet the Experts: Rachel Zar, PhD, LMFT, is a certified sex therapist at Avid Intimacy in Chicago. Kimberly Thomas, LPC, CST, is a certified sex therapist at Transformation Space Therapeutic Services, LLC in Virginia.
Meguire HennesMeguire Hennes is a freelance lifestyle journalist specializing in fashion news, celebrity style, dating, and wellness (her Libra moon won’t let her settle on one beat). She received a B.A. in fashion studies from Montclair State University, and her words can be found in Bustle, The Zoe Report, Elite Daily, Byrdie, and more. When she’s not debunking a new TikTok wellness trend or praising Zendaya’s latest red carpet look, you can find her in yoga class, reading a cutesy romance novel, or playing Scrabble with her puppy in her lap.
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