What is the PC muscle? Where it is, what it does, and how to train it
Written from peer-reviewed studies and guidance from medical institutions, listed at the end. Not reviewed by a doctor. Editorial policy
If your erections feel weaker than they used to, the cause may not only be age or blood vessels. It may be a muscle you never use. The PC muscle can be trained like your arms or legs.
The PC (pubococcygeus) muscle is part of the pelvic floor, running from the pubic bone to the tailbone. Together with the muscles around the base of the penis, it is thought to play a part in holding an erection and in ejaculation. Like any muscle, it weakens when unused and can be trained by squeezing and relaxing.
Where is the PC muscle?
The PC muscle is one of the pelvic floor muscles that support the bottom of the pelvis like a hammock. It runs from the pubic bone (the bone above your genitals) to the tailbone, passing between the anus and the base of the penis. "PC muscle" is often used for the whole pelvic floor, so PC training means much the same as Kegel exercises.
| Muscle | Main role |
|---|---|
| Pubococcygeus (PC) | Supports the pelvic floor; the center of the squeeze |
| Ischiocavernosus | Surrounds the base of the penis; helps keep blood in during an erection |
| Bulbospongiosus | Contracts rhythmically to expel semen during ejaculation |
Its part in erection and ejaculation
An erection happens when blood flows into the penis and stays there. The pelvic floor muscles are thought to help with holding that blood and with the timing of ejaculation, and training them has been tested in clinical trials.
- Compared with
- Lifestyle advice only
- Caveat
- A small study, supervised by physiotherapists
- Who
- Men with lifelong PE
- Caveat
- No comparison group
How to find it
- Squeeze as if holding in gas. If you feel a lift around your back passage, that is the muscle.
- Notice the base of the penis. If the penis rises slightly or the base draws in as you squeeze, you have it right.
- Check with your hands. If your buttocks or thighs tighten, you are using other muscles.
How to train it
| Weeks | Hold | Reps |
|---|---|---|
| 1-2 | 3-5 seconds (relax for the same) | 10 x 3 times a day |
| 3-6 | 5-7 seconds | 10 x 3 times a day |
| 7-12 | 8-10 seconds | 10 x 3 times a day |
Once you have it lying down, move on to sitting and standing. Step-by-step instructions are in Kegel exercises for men.
Try the free Kegel timerTry the PC squeeze here for one minute. Squeeze and relax 10 times in time with the moving diagram. No sign-up, no app.Common mistakes
- Holding your breath: breathe out as you squeeze and in as you relax.
- Using your buttocks or belly: if your body visibly moves, other muscles are doing the work.
- Forgetting to relax: one rep ends only after you relax for as long as you squeezed.
- Practicing by stopping your urine: once to find the muscle is fine; don't make it your exercise.
FAQ
Where is the PC muscle?
PC stands for pubococcygeus, the part of the pelvic floor that runs from the pubic bone to the tailbone. People often use "PC muscle" for the whole pelvic floor, so PC training means the same as Kegel exercises. The bulbospongiosus and ischiocavernosus muscles at the base of the penis are also involved in erection and ejaculation.
How do I train the PC muscle?
Lift your back passage and the base of the penis inward, hold for 3 to 5 seconds, then relax for the same time. Ten reps make a set; aim for three sets a day and build up to 8 to 10 second holds. Keep your buttocks, thighs and belly relaxed and keep breathing.
How long until I notice a difference?
Most studies measured results after about 12 weeks (3 months). People vary a lot. If nothing has changed by then, or the problem keeps bothering you, talk to a urologist or your doctor.
Will this site or the Men's Core app cure ED or PE?
We can't promise a cure. Men's Core is a site and app for men dealing with ED or PE, built around methods that research has reported to help. In clinical trials, pelvic floor training and aerobic exercise have been linked to changes in erectile function and ejaculatory control, and we offer them as science-based training. Most of these studies are small, and the same results are not guaranteed for everyone. Men's Core is not a medical device or a substitute for medical care, so if symptoms continue, consider seeing a doctor as well.
References
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/ (accessed October 2026)
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doaj.org/article/aea4980b10dd4dd791f1f3168656deb5 (accessed October 2026)
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/ (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)