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How-toKegel exercises for men: how to do them
Written from peer-reviewed studies and guidance from medical institutions, listed at the end. Not reviewed by a doctor. Editorial policy
A Kegel for men means squeezing the pelvic floor (PC) muscles, deep between the anus and the scrotum, for a few seconds without holding your breath, then relaxing for the same time. Do 8 to 10 as a set, three times a day. The key is to keep your belly, buttocks and thighs relaxed.
Where is the pelvic floor?
The pelvic floor is a group of muscles stretched like a hammock from the pubic bone to the tailbone. It supports the bladder and prostate from below and closes the urethra and anus. In men it also connects to the base of the penis, and it is often called the PC (pubococcygeus) muscle.
Relaxed
Squeezed
How to find it
- Squeeze and lift your back passage as if holding in gas.
- Imagine stopping your urine mid-flow (trying it once to find the muscle is fine, but don't practice by stopping your urine: the bladder may not empty fully, which can raise the risk of infection).
- In a mirror, the base of the penis lifts slightly when you squeeze.
Memorial Sloan Kettering Cancer Center's patient guide gives the same cues, along with "don't use your stomach, leg or buttock muscles" and "don't hold your breath".
The basic technique
- Lie on your back with your knees bent and let your shoulders and lower back relax.
- Breathing out, squeeze and lift the area around your anus and urethra inward.
- Keep breathing normally while you hold. Don't hold your breath.
- Relax slowly over the same amount of time. Relaxing is part of the exercise.
- Repeat 8 to 10 times for one set. Once you are comfortable, add quick 1-second squeezes.
How many and for how long
There is no single right answer, but a common target is three times a day, 2 to 3 minutes each, every day, slowly lengthening the hold over 12 weeks. The app uses the same idea to raise the level.
| Weeks | Each set (3 times a day) |
|---|---|
| 1-2 | Squeeze 3 s, relax 3 s, x 10 |
| 3-6 | Squeeze 6 s, relax 6 s, x 10 |
| 7-12 | Squeeze 10 s, relax 10 s, x 8 |
Most studies measured results after about 12 weeks (3 months). The 1-minute self-check suggests a frequency for you. Tired muscles stop squeezing properly, so put "correctly, every day" ahead of more reps. Combining it with cardio and strength training is in the weekly exercise plan.
Common mistakes: don't train by stopping your urine
You may see advice to train by stopping your urine mid-stream. Beyond trying it once to find the muscle, Mayo Clinic advises against it: stopping mid-flow can keep the bladder from emptying fully and raise the risk of a urinary tract infection. Other common mistakes:
- Holding your breath. It raises pressure in the belly and pushes the pelvic floor down.
- Clenching your buttocks or thighs. Big muscles take over and the pelvic floor does no work.
- Bearing down. That is the opposite direction to a squeeze.
- Forgetting to relax. Holding all the time can cause fatigue and pain.
FAQ
How do I find my pelvic floor muscles?
They are the muscles you use to hold in gas: squeeze around your back passage and lift it inward. In a mirror, the base of the penis rises slightly when you squeeze. If your belly, buttocks and thighs stay relaxed and you feel a lift around the anus, you are using the right muscles.
How many Kegels should I do a day?
A common starting point is one set of 8 to 10 squeezes, each held for a few seconds and relaxed for the same time, three times a day (for example morning, noon and night). One or two sets a day is fine at first. Most studies in men with ED or PE kept up daily training for about 12 weeks.
Is there anything I should avoid?
Four things: holding your breath (it pushes down on the pelvic floor), tensing your belly or buttocks (big muscles take over the work), repeatedly stopping your urine mid-stream as practice (the bladder may not empty fully), and continuing through pain. If you have had surgery, ask your surgeon before you start.
References
- Memorial Sloan Kettering Cancer Center. Pelvic Floor Muscle (Kegel) Exercises for Males. www.mskcc.org/cancer-care/patient-education/pelvic-floor-mus (accessed October 2026)
- Mayo Clinic. Kegel exercises for men: Understand the benefits. www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/ke (accessed October 2026)