The best knee pillow for side sleepers is a memory foam wedge or heart-shaped cushion between 4 and 6 inches thick, matched to the distance between your knees when you lie on your side. Our top pick is the Contour Legacy leg and knee pillow, whose maker lists it at about 10 inches high, 9 wide and 6 deep, and the runner-up is the Everlasting Comfort knee pillow with a removable strap that keeps it from sliding out. Both keep the top leg from dropping across the body, which is what pulls the hips and lower back out of line.
This guide shows how to pick thickness by build, when a strap helps and why shape matters, and it covers a knee pillow for side sleeping in the way people search for it: memory foam, orthopedic and between-the-knees styles. It is research-based; we compared maker pages and listing details, and we did not personally use these products. A pillow is a comfort aid, so see a doctor if hip, knee or back pain is persistent.
Our top picks
Contour Legacy Leg & Knee Foam Support- ORTHOPEDIC LEG PILLOW TO HELP REDUCE BACK, HIP,…
- When we first invented our leg pillow back…
- Unlike traditional memory foam leg pillow that are…
BlissTrends Memory Foam Knee & Leg Pillow- High Quality Memory Foam: BlissTrends knee pillow is…
- Ergonomic design: the size of the knee pillow…
- Removable & Washable Cover: The cover is made…
| Product | Key specs | |
|---|---|---|
| Contour Legacy Leg & Knee Foam Support | ORTHOPEDIC LEG PILLOW TO HELP REDUCE BACK, HIP,… When we first invented our leg pillow back… Unlike traditional memory foam leg pillow that are… | Check price |
| BlissTrends Memory Foam Knee & Leg Pillow | High Quality Memory Foam: BlissTrends knee pillow is… Ergonomic design: the size of the knee pillow… Removable & Washable Cover: The cover is made… | Check price |
 ROKAFU Knee Pillow for Side Sleepers | Check price | |
 MINUPWELL Knee Pillow for Side Sleepers | Check price |
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Top Picks at a Glance
- Best Overall: Contour Legacy leg and knee pillow. About 10 x 9 x 6 inches per the maker, ventilated memory foam, washable cover.
- Best With Strap: Everlasting Comfort memory foam knee pillow. A removable strap holds it in place.
- Best for Wider Gap: 5 STARS UNITED knee pillow. Memory foam leg cushion for between the legs.
- Best Bonus Kit: NATUMAX knee pillow, which includes a free sleep mask and ear plugs per the title.
- Best Long Body: MINUPWELL 4-inch knee pillow, 18 x 30 x 4 inches, spreading support along the thighs.
- Best Budget: BlissTrends large memory foam knee pillow in the lowest tier.
- Best Simple Orthopedic: ComfiLife orthopedic knee and leg pillow in polyurethane foam.
Quick Comparison Table
| Product | Best for | Key specs | Watch for | Price tier |
|---|---|---|---|---|
| Contour Legacy | Most side sleepers | About 10 x 9 x 6 in; ventilated memory foam; washable cover | Firm for some | Mid-range |
| Everlasting Comfort | Restless sleepers | Memory foam; removable strap | Strap length for wide thighs | Mid-range |
| 5 STARS UNITED | Hip alignment | Memory foam; between-legs shape | Dimensions not in title | Mid-range |
| NATUMAX | Travel and extras | Memory foam; includes mask and ear plugs | Extras are basic | Budget |
| MINUPWELL 4 in | Thigh-length spacing | 18 x 30 x 4 in; 100% memory foam | Large; heavier | Mid-range |
| BlissTrends Large | Tight budgets | Large memory foam; removable washable cover | Less dense feel | Budget |
| ComfiLife Orthopedic | Simple foam shape | 100% polyurethane foam | Not memory foam | Budget |
Prices appear as tiers only. Sizes and fill come from titles and maker pages, and anything not stated is marked not listed.
Choose thickness by build
| Your build | Shoulder and hip width | Knee pillow thickness | Why |
|---|---|---|---|
| Petite | Narrow hips, under 14 in | 3 to 4 inches | A small gap needs only a small spacer |
| Average | 14 to 17 in | 4 to 5 inches | Fills the gap between the knees |
| Broad or tall | Over 17 in | 5 to 6 inches or a long pillow | Keeps the upper leg level |
| Soft mattress | Any | Go 1 inch thinner | The hip sinks, so the gap is smaller |
The goal is simple: when you lie on your side with the pillow in place, your upper knee should sit at about the same height as your hip, and the thighs should look parallel to the mattress, not tilted.
Strap or no strap?
| Option | Good for | Trade-off |
|---|---|---|
| Removable strap (Everlasting Comfort) | Restless sleepers, tosser-and-turners | Strap length may not fit wide thighs |
| No strap, wedge shape (Contour Legacy) | People who prefer to slide in and out freely | May drop out when you turn |
| Long thigh pillow (MINUPWELL) | People whose thighs separate widely | Takes room in a small bed |
1. Contour Legacy Leg and Knee Pillow: Best overall
- Maker lists about 10 inches high, 9 wide and 6 deep, tapering toward the inner edge
- Ventilated memory foam, per the maker
- Removable washable cover
- Built for side sleepers
- Cool version with gel and mesh cover also exists
Best for: Most side sleepers who want a proven shape that sits easily between the knees.
Skip if: you prefer a soft heart shape, as this pillow is a defined wedge.
The Contour Legacy has been sold for years in the same shape, and the maker’s specification is clear: about 10 inches high, 9 wide and 6 deep, tapering to roughly 2.75 inches at the inner edge. That taper is the useful part. It lets the thick outer edge keep the upper leg level while the thin inner edge rests against the thigh without squeezing.
Retail pages disagree slightly on dimensions and firmness, with some calling it medium and others firm, so the maker’s numbers are the ones to trust. Expect a pillow that feels firm when you first lie on it and that softens a little with warmth.
The cover is removable and machine washable. The ventilated foam helps air move, though if you sleep very hot, the Cool version with a gel layer and mesh cover is a closer match.
Pros
- Defined, proven shape
- Taper fits between the thighs
- Removable washable cover
- Maker-stated dimensions
Cons
- Can feel firm at first
- No strap
- Retail listings disagree on firmness
2. Everlasting Comfort Memory Foam Knee Pillow: Best with strap
- Memory foam knee pillow for side sleepers
- Removable strap to keep it in place
- Listed for alignment of knees, back and hips
- Dimensions: not listed in the title
Best for: Restless sleepers who turn often and lose the pillow.
Skip if: you have wide thighs and the strap may be short.
The most common complaint about knee pillows is that they fall out when you roll over. The strap solves that by looping around one leg, so the pillow moves with you. If you turn from one side to the other, you will need to reposition it, but it stays near.
Memory foam holds its shape, and the listing positions the pillow for alignment of the knees, back and hips. As with all of these, the benefit is a more neutral pelvis, not a medical outcome.
Because the title does not give dimensions, check the product page for thickness and compare with the build table above.
A practical way to use a strap is to loop it around the lower leg first, then slide the pillow into the gap, rather than fighting it into place afterwards. If you turn over during the night, you will need to move the pillow to the other side, which is the trade-off of any knee pillow. Some sleepers remove the strap on nights when they stay in one position.
Check the strap length against your thigh circumference. A strap that is too short will pinch; one that is too long defeats the purpose. The removable design lets you test both ways.
Pros
- Strap keeps it in place
- Memory foam
- Mid-range
Cons
- Strap fit varies
- Dimensions not in title
- Strap adds a step
3. 5 STARS UNITED Memory Foam Knee Pillow: Best for hip alignment
- Memory foam leg cushion for side sleeping
- Designed to sit between the legs
- Offered in several versions, including a cooling cover model
- Dimensions: not listed in the title
Best for: Side sleepers focused on hip alignment.
Skip if: you want a pillow with a strap.
This pillow is aimed squarely at the hips. By raising the top knee to hip height, it helps the pelvis stay level rather than rotating forward.
The brand has several versions, including a cooling-cover model, so read the title carefully when selecting.
Without dimensions in the title, we suggest looking at the product page height to match your build.
Hip alignment is the main reason sleep and physical therapy publications suggest a pillow between the knees for side sleepers. The top leg falls forward without it, rotating the pelvis and twisting the lower back a little. A cushion at the right thickness stops that rotation.
The brand sells several versions, including a cooling-cover model, so compare the titles before you pick the one you want.
Pros
- Between-legs shape
- Memory foam
- Several versions
Cons
- Dimensions not in title
- No strap listed
- Versions vary
4. NATUMAX Knee Pillow for Side Sleepers: Best bonus kit
- Memory foam leg pillow
- Includes a free sleep mask and ear plugs per the title
- Positioned for side sleepers, pregnancy and joint comfort
- Dimensions: not listed in the title
Best for: Shoppers who want a small kit for home and travel.
Skip if: you do not need extras.
The extras are the draw: a sleep mask and ear plugs come with the pillow. They are basic, but they save buying separately.
The memory foam leg pillow works the same way as the others, and the listing mentions pregnancy use. If you are pregnant, ask your doctor before relying on any pillow.
Keep an eye on the cover washability, which the title does not state.
The included mask and ear plugs are the sort of extras that are handy in a hotel or on a plane, where a knee pillow can also tuck between the knees in a reclined seat. They are not a reason to choose the pillow on their own, but they add value at the budget tier.
The listing also mentions pregnancy and joint comfort. If you are pregnant, a longer pregnancy pillow may suit you better, and your doctor can advise on positions.
Pros
- Includes mask and plugs
- Budget tier
- Memory foam
Cons
- Extras are basic
- Dimensions not in title
- Cover details not stated
5. MINUPWELL 4-Inch Knee Pillow: Best long body
- 18 x 30 x 4 inches
- 100% memory foam filling
- Breathable, pressure-relieving support per the title
- For side sleepers
Best for: People whose thighs separate widely, or who like support from knee to hip.
Skip if: your bed is narrow.
At 30 inches long, this is less a wedge than a spacer for the entire thigh. That keeps the whole upper leg parallel to the mattress rather than just the knee.
Four inches is a mid-range thickness, suited to average builds and soft mattresses. Broader frames may want more.
The size also makes it useful for back sleepers who want to elevate the legs.
Thirty inches is long enough to run from the knee toward the hip, which matters for people whose thighs spread wide. A short wedge only spaces the knees, and the thighs can still angle. This pillow keeps the full thigh parallel.
Be realistic about bed space. On a full or smaller bed, a 30-inch pillow takes room that a partner may want. On a queen or larger, it is rarely a problem.
Pros
- Long support
- Memory foam
- Maker-stated size
Cons
- Large
- Heavier
- Takes bed space
6. BlissTrends Large Memory Foam Knee Pillow: Best budget
- Large size, memory foam
- Removable washable cover
- Supports knees, legs, hips and back alignment per the title
- Also marketed for pregnancy
Best for: Anyone trying the concept at the lowest tier.
Skip if: you want a dense, premium foam.
This is the entry-level choice. It has a washable cover and a large size, and it costs less than most.
Lower-tier foam can be less dense, so it may compress faster. Treat it as a way to learn whether a knee pillow helps before spending more.
Check the product page for thickness.
Large in this listing means an extended shape. That helps broad builds, and the removable washable cover keeps it clean.
At this tier, the compromise is foam density, which the listing does not state. If the pillow flattens after a month, treat it as a trial and upgrade.
Pros
- Budget tier
- Washable cover
- Large size
Cons
- Foam density not stated
- May compress
- Basic features
7. ComfiLife Orthopedic Knee and Leg Pillow: Best simple orthopedic
- 100% polyurethane foam per the title
- Orthopedic shape for side sleepers
- Back and hip comfort focus
- Dimensions: not listed in the title
Best for: People who want a straightforward foam shape.
Skip if: you specifically want memory foam.
The title spells out polyurethane foam, which is firmer and more springy than memory foam. Some sleepers prefer that rebound.
ComfiLife also sells cooling and strap versions, so choose the one that fits your needs.
It is a budget-tier option with a simple design.
Polyurethane foam resists compression and returns to shape quickly, which some people prefer over the slow sink of memory foam. The trade-off is less contouring.
ComfiLife’s range includes strap and cooling versions, so if the simple version feels warm or slides, you can stay with the brand.
Pros
- Simple
- Budget tier
- Orthopedic shape
Cons
- Not memory foam
- Dimensions not in title
- Basic
Also Consider
Anzhixiu Long Knee Pillow
A longer memory foam pillow that separates the full thighs, at the mid-tier.
TranquilMoments Cooling Knee Pillow
A heart-shaped memory foam cushion with a cooling cover, budget tier.
Shinnwa Knee Wedge Pillow
A convertible dual-layer memory foam wedge meant for back sleepers and leg elevation, which also works for side sleeping.
ComfiLife Cooling Knee Pillow With Strap
A cooling-cover knee pillow with a strap, for those who like the ComfiLife shape but run hot.
How We Chose
We started with maker pages and product listings, then compared them with independent guidance on side-sleeping alignment from sleep and physical-therapy publications. This guide is research-based. We did not personally use these products, and every number comes from a title or maker page. We kept at most two products per brand and covered budget, mid-range and premium tiers.
Buying Guide
Thickness
Match the pillow to the distance between your knees when lying on your side. Petite builds suit 3 to 4 inches, average 4 to 5, broad 5 to 6. A pillow too thick pushes the top hip upward; too thin and the leg drops.
Shape
Wedge or contour shapes keep the thighs from squeezing together. Heart shapes are soft and flexible. Long pillows spread support along the thigh.
Foam
Memory foam molds and softens; polyurethane foam rebounds. Higher density lasts longer but costs more.
Strap and cover
A strap keeps the pillow in place. A removable, washable cover keeps it fresh. Cooling covers help hot sleepers.
Other positions
Many of these pillows also work under the knees for back sleeping. If you are recovering from surgery or are pregnant, follow your doctor’s advice.
Who benefits most from a knee pillow
Side sleepers with a wide pelvis, people who feel the top leg drag the hip forward, and anyone whose knees knock together at night tend to notice the difference first. Narrow-hipped sleepers on a firm mattress often need only a thin pillow or none at all. If you sleep with one leg tucked up, a long pillow supports the thigh better than a short wedge.
Pairing with the rest of your setup
The knee pillow works with, not instead of, a correct head pillow. If your head is too low, the neck bends sideways and the hips cannot compensate. A good order of operations is to set the head pillow first, then add the knee pillow, then adjust the mattress topper if the shoulder or hip still feels pinched. Many people forget the final step, but a topper of one to three inches can soften a firm bed and change how thick the knee pillow needs to be.
Signs the pillow is wrong
Pins and needles, pain on the inner knee, or the pillow slipping away within an hour all point to mismatched size or shape. Try a different thickness, a strap model or a longer pillow before giving up on the idea.
Common Mistakes
- Choosing a pillow that is too thick and lifts the hip.
- Placing it only between the ankles.
- Ignoring the mattress firmness.
Setting Up Your Knee Pillow
Lie on your side with knees slightly bent. Slide the pillow between the knees, with the thick edge toward the outer thigh. Check from behind, if a partner can help, or by feel: the upper knee should be level with the hip, and the ankle should rest on the lower ankle or on the pillow’s lower edge. If the upper knee points toward the ceiling, the pillow is too thick; if it drops toward the bed, it is too thin.
Give a new pillow at least a week. Many sleepers feel pressure on the inner knee for the first nights as they adjust. A thin cotton pillowcase over the cover reduces friction, and a pillow with a grippy cover stays in place better. If you wake with the pillow pushed to the end of the bed, try the strap model or tuck the pillow lower on the thigh.
Using it as a back sleeper
Slide the pillow under the knees. That slightly bends the knees and flattens the lower back against the mattress, which many people find restful. Wedge shapes such as the Shinnwa are designed for this use.
Care
Wash the cover every two weeks and air the foam occasionally. Replace the pillow when it no longer rebounds, usually after one to three years.
Quick Decision Matrix
| Your situation | Pick | Why |
|---|---|---|
| Average build, first knee pillow | Contour Legacy | Maker-stated size and a proven wedge |
| Turn a lot at night | Everlasting Comfort | Strap keeps it close |
| Wide thighs or broad frame | MINUPWELL 4 inch | 30-inch length spaces the full thigh |
| Hot sleeper | Contour Legacy Cool or a cooling-cover model | Gel layer and mesh cover |
| Tight budget | BlissTrends or ComfiLife | Lowest tier |
| Travel | NATUMAX | Small kit with mask and plugs |
Each of these answers is a starting point. If your first pick feels wrong after a week, adjust thickness before changing brands, since thickness is the variable that matters most.
Frequently Asked Questions
What is the best knee pillow for side sleepers?
The Contour Legacy is our top pick; the Everlasting Comfort is best with a strap.
Why use a knee pillow for side sleeping?
It keeps the top leg from dropping across the body, so the hips and pelvis stay more level.
Is a memory foam knee pillow better?
Memory foam molds to the legs and softens; polyurethane foam rebounds. Both work.
What is a side sleeper pillow between knees called?
Usually a knee pillow, leg pillow or between-legs pillow.
How thick should an orthopedic knee pillow be?
4 to 6 inches for most builds.
Can I wash it?
Wash the cover; do not machine wash the foam.
Will it fix back pain?
A pillow is a comfort aid, not a treatment. Ask a doctor if pain persists.
Which One Should You Buy?
Pick the Contour Legacy if you want a dependable shape. Choose the Everlasting Comfort if you lose pillows in the night. Choose the MINUPWELL if you need long support, and the BlissTrends if you are trying the idea cheaply.
Do not overthink it. Most people with average builds will be comfortable on the Contour Legacy. If you are unsure about thickness, buy the pillow from a store with an easy return policy and measure the gap between your knees on your side first. Note your results after a week, adjust, and keep the receipt until you are sure.
Sources
- Contour Living product page (Legacy Leg and Knee Pillow)
- Everlasting Comfort, 5 STARS UNITED and MINUPWELL product pages
- Sleep Foundation: side sleeping alignment guidance
- American Physical Therapy Association: sleep position information
Last updated: October 2026
