- The muscles that matter: the bulbocavernosus and ischiocavernosus muscles at the base of the penis help maintain rigidity and are part of ejaculation.
- Finding them: imagine stopping urine midstream or holding in gas, without tightening your butt, thighs or abs.
- A simple routine: slow holds and quick squeezes, a few short sessions a day, progressed over weeks.
- Realistic role: an add-on, not a replacement, for medical evaluation and treatment such as PDE5 inhibitors.
- Biggest mistakes: squeezing the wrong muscles, holding your breath, bearing down, and quitting too soon.
Most men have heard of Kegel exercises as something women do after childbirth. But men have pelvic floor muscles too, and two of them sit right at the base of the penis. Training them is a low-cost, low-risk habit that may help some men with erection quality and ejaculatory control, especially alongside other treatment. This guide shows you how to do them properly. For the bigger picture of how weight, fitness and erections connect, see How Weight Loss Improves Men's Sexual Performance.
Why the pelvic floor matters for erections
An erection is mainly a blood-flow event: arteries relax, blood fills the erectile chambers, and outflow is restricted. The pelvic floor plays a supporting role. The ischiocavernosus muscles help increase pressure in the penis at full rigidity, and the bulbocavernosus (bulbospongiosus) muscle wraps the base of the penis, helps maintain rigidity, and contracts rhythmically during ejaculation.
The idea behind pelvic floor training is that stronger, better-coordinated muscles may help with firmness and with control. Small clinical studies have suggested benefits for some men with ED, and pelvic floor training is also used after prostate surgery for urinary control. The evidence base is limited, though, and these exercises won't overcome significant vascular disease, nerve damage or hormonal problems on their own.
Step 1: Find the right muscles
Try one of these cues:
- The urine cue: imagine stopping your urine stream midway. Use this only to identify the muscles; don't make a habit of stopping urination, which can interfere with emptying your bladder.
- The gas cue: imagine you're trying not to pass gas in a quiet room.
- The "lift" cue: imagine drawing your testicles up toward your body, or making your penis twitch.
When you get it right, you'll feel a lift and squeeze between your scrotum and anus, and the base of your penis may move slightly. Your buttocks, thighs and stomach should stay relaxed, and you should keep breathing normally.
Step 2: A beginner routine
Start lying down with knees bent, which makes isolation easier. Once you're confident, progress to sitting, then standing.
| Exercise | How | Reps |
|---|---|---|
| Slow holds | Squeeze and lift, hold 3–5 seconds, fully relax for the same time | 8–10 |
| Quick flicks | Squeeze hard for 1 second, release fully | 10 |
| Frequency | Do both sets, in different positions | 2–3 times a day |
Over several weeks, build the slow holds toward about 10 seconds, always matching each hold with full relaxation. Relaxing is part of the exercise: a muscle that can't release properly can cause its own problems.
Step 3: Progress and make it functional
- Change positions. Once lying down is easy, practice sitting at your desk and standing in line.
- Pair it with a habit. Do a set after brushing your teeth or at red lights.
- Squeeze during effort. Some men practice a gentle contraction when lifting, coughing or standing up.
- Use it during sex. Some men find a gentle squeeze helps them feel more control near climax, which is why pelvic floor training also appears in premature ejaculation programs. See Premature Ejaculation Treatments.
Common mistakes
- Squeezing glutes, thighs or abs instead of the pelvic floor.
- Holding your breath. Breathe steadily throughout.
- Bearing down (pushing out) instead of lifting in.
- Overdoing it. More isn't better. Fatigued or constantly tight pelvic muscles can cause pain.
- Skipping relaxation between contractions.
- Quitting after two weeks. Muscle training takes time. Plan on at least a few months of consistent practice before you judge results.
Where Kegels fit with other ED treatment
Pelvic floor training is best viewed as one part of a broader plan:
- Get evaluated. ED can be an early warning sign of heart disease, diabetes or hormonal problems. See When to See a Doctor for ED.
- Address lifestyle factors: weight, physical activity, smoking, alcohol and sleep.
- Consider first-line medication. PDE5 inhibitors such as sildenafil and tadalafil are the standard first-line treatment for many men, if they're safe for you. They must never be combined with nitrates.
- Add pelvic floor training as a low-risk complement, especially if you also want better ejaculatory control.
Our ED hub explains the medication options, and Sildenafil vs Tadalafil compares the two most common pills.
A sample 12-week progression
| Weeks | Position | Slow holds | Quick flicks |
|---|---|---|---|
| 1–2 | Lying down | 8 × 3–5 seconds | 10 |
| 3–6 | Lying and sitting | 10 × 5–8 seconds | 10–15 |
| 7–12 | Sitting and standing | 10 × up to 10 seconds | 15 |
This is a general template, not a prescription. If any stage causes pain, drop back a level and consider getting assessed by a pelvic floor physical therapist.
Getting expert help
A pelvic floor physical therapist can confirm you're using the right muscles, sometimes with biofeedback, and tailor a program to you. This is especially worth considering after prostate surgery, if you have pelvic pain, or if you're not sure you've found the muscles after a few weeks of trying.
Frequently asked questions
Do Kegel exercises help erectile dysfunction?
Small studies suggest pelvic floor training may help some men, mainly as an add-on to other treatment. They won't overcome significant vascular, nerve or hormonal causes of ED on their own.
How long do Kegels take to work for men?
Muscle training takes time. Plan on at least a few months of consistent practice before judging results.
How do I know I'm doing Kegels correctly?
You should feel a lift between the scrotum and anus, and the base of the penis may move slightly, while your buttocks, thighs and abs stay relaxed and you keep breathing.
Can Kegels help with premature ejaculation?
Pelvic floor training is used in some premature ejaculation programs, and some men find it helps with control. A clinician can tell you whether it suits your situation.
Can doing too many Kegels be harmful?
Overtraining or never relaxing the muscles can contribute to pelvic pain. Men with pelvic pain or a tight pelvic floor often need relaxation-focused therapy instead.
Sources & references
- American Urological Association. Erectile Dysfunction guideline (2018). auanet.org
- MedlinePlus (U.S. National Library of Medicine). Kegel exercises – self-care. medlineplus.gov