# How do you do kegel exercises for men? Published: 2026-10-21. Updated: 2026-10-21. URL: https://rockkegel.app/guides/how-to-do-kegel-exercises-for-men/ ## Short answer To do a kegel exercise, squeeze the muscles that you use to stop the flow of urine. Hold the squeeze for about 3 seconds. Then relax the muscles fully for the same time. That is one repetition. MedlinePlus says to do 10 repetitions, 3 times a day, in the morning, the afternoon and at night ([MedlinePlus](https://medlineplus.gov/ency/patientinstructions/000141.htm)). The method for men is the same as for women. The only difference is how you check that you use the right muscles. The steps below tell you how to find the muscles, how to do each squeeze, how many to do and which mistakes to avoid. ## How do you do kegel exercises for men? The Short Answer 1. **Find the muscles.** Imagine that you try to stop gas. The muscles that you squeeze are your pelvic floor muscles ([NIDDK](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises)). 2. **Empty your bladder.** Then sit or lie down ([MedlinePlus](https://medlineplus.gov/ency/patientinstructions/000141.htm)). 3. **Squeeze and hold for 3 seconds.** 4. **Release and relax fully** for 3 seconds. 5. **Repeat 10 times.** NIDDK says to work up to 10 to 15 repetitions each time. 6. **Do this 3 times a day.** 7. **Breathe normally.** Keep your stomach, thighs and buttocks relaxed. ## What are kegel exercises? Kegel exercises are also called pelvic floor muscle training. The pelvic floor muscles stretch like a hammock from the front to the back of your pelvis. They support the bladder and the rectum. These muscles help you stop urine, stool or gas at the wrong times ([NIDDK](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises)). Pregnancy, surgery and age can make these muscles weak. MedlinePlus lists prostate surgery as one cause of urine leaks in men. It says that kegel exercises can help both men and women who have problems with urine leakage or bowel control ([MedlinePlus](https://medlineplus.gov/ency/patientinstructions/000141.htm)). Cleveland Clinic says that kegel exercises for men can help improve incontinence, depending on the cause. It also says they can increase sexual pleasure because they help with erections and ejaculation ([Cleveland Clinic](https://my.clevelandclinic.org/health/articles/14611-kegel-exercises)). NIDDK says that studies suggest pelvic floor muscle training may also improve sexual function. Before you start, talk to your doctor. NIDDK says that in some cases these exercises may not be a good option for you. ## Step 1: Find the right muscles You must squeeze the correct muscles. NIDDK says that you may need a little practice before you learn to exercise the right muscles. Try one of these methods: - **Stop gas.** Imagine that you try to stop passing gas. Squeeze the muscles that you would use. A "pulling" feeling in the rectal area tells you that you use the correct muscles ([NIDDK](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises)). - **Stop urine once.** When you urinate, try to stop the flow in the middle. The muscles that stop the flow are your pelvic floor muscles. Do this only to learn the feeling. Do not do kegels while you urinate on a regular basis ([NIDDK](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises)). - **Use a mirror.** Stand with your feet apart and tighten the muscles as if you stop urine and gas. In a mirror, the base of your penis moves nearer to your abdomen and your testicles rise. This instruction comes from the exercise sheet in a trial of pelvic floor exercises for men ([Dorey et al., 2004](https://pmc.ncbi.nlm.nih.gov/articles/PMC1324914/)). - **Use a finger.** Put a finger into your anus and squeeze as if you hold in urine. If you feel tightness on your finger, you use the right muscles ([NIDDK](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises)). For more detail, read our guide on [how to find your pelvic floor muscles](https://rockkegel.app/guides/how-to-find-pelvic-floor-muscles-men/). ## Step 2: Do the squeeze, hold and release When you know the feeling, follow these steps: 1. Empty your bladder. 2. Sit or lie down. If your muscles are weak, start lying down ([Cleveland Clinic](https://my.clevelandclinic.org/health/articles/14611-kegel-exercises)). 3. Squeeze your pelvic floor muscles. Think of a lift up and in. 4. Hold the squeeze for 3 seconds. 5. Release the muscles and relax your pelvic floor fully for 3 seconds. 6. Repeat. Breathe normally during each squeeze. Do not hold your breath. Do not tighten your stomach, thighs, buttocks or chest. NIDDK says that if you squeeze the wrong muscles, you can put more pressure on your bladder ([NIDDK](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises)). The NHS tells people to include both short squeezes and long squeezes. A short squeeze is a quick contraction and release. A long squeeze is a hold that you increase over time, up to 10 seconds ([NHS](https://www.nhs.uk/conditions/urinary-incontinence/10-ways-to-stop-leaks/)). ## Step 3: Build up sets, holds and positions Do not try to do too much on day one. Cleveland Clinic gives this plan ([Cleveland Clinic](https://my.clevelandclinic.org/health/articles/14611-kegel-exercises)): - Start with a 3 second squeeze and a 3 second rest. - Do 10 in a row. If 10 is too hard, do 5 until you get stronger. - Then increase to a 5 second squeeze and a 5 second rest. - Work up to 10 repetitions per set and 3 sets per day. Do the exercises lying down, sitting and standing. NIDDK says that if you use all three positions each day, the muscles get strongest. It suggests one set in the morning, one in the afternoon and one in the evening ([NIDDK](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises)). When you reach your plan, keep going but do not add more. MedlinePlus and NIDDK both say that too many repetitions can cause you to strain when you urinate or move your bowels. ## Common mistakes - **You squeeze your buttocks, thighs or stomach.** Squeeze only the pelvic floor muscles. Keep the other muscles relaxed. - **You hold your breath.** Cleveland Clinic says that to count out loud can help you breathe normally. - **You do not relax fully.** Let the muscles drop fully between each squeeze. - **You do kegels while you urinate.** Do this only to find the muscles. - **You stop after a week.** Results take weeks. Read [how long kegels take to work](https://rockkegel.app/guides/how-long-do-kegels-take-to-work-for-men/). If you are not sure that you do the exercise correctly, ask a doctor, a nurse or a pelvic floor physical therapist. They can check your technique. They can also use biofeedback to show if you squeeze the right muscles ([NIDDK](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises)). ## How Rock helps you follow the routine Rock is an iPhone app that guides each set. You do not need to count. The screen shows **Squeeze**, **Hold** and **Release** at the right time. You can turn on vibration feedback, so you can follow a set without a look at the screen. Rock has three modes. [Endurance Mode](https://rockkegel.app/features/endurance-mode/) trains long holds. [Control Mode](https://rockkegel.app/features/control-mode/) trains slow squeeze and release. [Burst Mode](https://rockkegel.app/features/burst-mode/) trains fast squeeze and release. This matches the NHS advice to include short squeezes and long squeezes. If your doctor gives you a plan with different timings, set them in [Custom Mode](https://rockkegel.app/features/custom-mode/). The app recommends 3 sets per day for each mode. [Daily reminders](https://rockkegel.app/features/reminders/) help you keep a routine. [Training statistics](https://rockkegel.app/features/progress-stats/) show your minutes, sets and streaks over time. Rock is a training tool. It does not diagnose or treat any condition. This guide is general information, not medical advice. Talk to a doctor about symptoms. ## Frequently Asked Questions ### How many kegels should a man do a day? MedlinePlus says to do 10 repetitions, 3 times a day. NIDDK says to work up to 10 to 15 repetitions each time you exercise, at least 3 times a day. ### How long should I hold each kegel squeeze? Start with 3 seconds. Cleveland Clinic says to work up to 5 seconds of squeeze and 5 seconds of rest. The NHS says to work up to a 10 second hold. ### Can I do kegels while I urinate? No. Stop your urine only once or twice to learn where the muscles are. NIDDK says that if you do kegels while you urinate on a regular basis, you can increase your risk of a bladder infection. ### Should kegels hurt? No. Cleveland Clinic says kegels should not hurt. Pain in your stomach, back or head can mean that you hold your breath or squeeze the wrong muscles. ## Sources - [Kegel Exercises](https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises). NIDDK, National Institutes of Health. - [Kegel exercises - self-care](https://medlineplus.gov/ency/patientinstructions/000141.htm). MedlinePlus, U.S. National Library of Medicine. - [Kegel Exercises: Benefits, How To and Results](https://my.clevelandclinic.org/health/articles/14611-kegel-exercises). Cleveland Clinic. - [Urinary incontinence: 10 ways to stop leaks](https://www.nhs.uk/conditions/urinary-incontinence/10-ways-to-stop-leaks/). NHS. - [Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction (Dorey et al., British Journal of General Practice, 2004)](https://pmc.ncbi.nlm.nih.gov/articles/PMC1324914/). PubMed Central.