Pelvic Floor (Kegel) Exercises for Erectile Dysfunction: How to Do Them

By the Medsmingle Team · Updated 13 November 2026

Pelvic floor (Kegel) exercises strengthen the muscles that help you keep an erection. In a UK trial of men with erectile dysfunction (ED), 40% regained normal erections after 6 months of pelvic floor exercises and lifestyle changes, and another 35.5% improved. This was a small supervised study, not a guaranteed result from unsupervised exercises.

What are the pelvic floor muscles?

They’re a sling of muscles at the base of your pelvis. As well as helping control your bladder and bowel, they’re important for sexual function: they help maintain an erection and avoid premature ejaculation.

Do Kegel exercises work for ED?

A randomized trial published in BJU International in 2005 included 55 men over 20 who’d had ED for at least 6 months. Men taught pelvic floor exercises by a physiotherapist, with biofeedback and lifestyle changes, had better erectile function after 3 months than men given lifestyle advice alone.

After 6 months, 40% of the men had regained normal erectile function, 35.5% had improved and 24.5% hadn’t improved. The researchers suggested pelvic floor exercises as a first-line approach for men with ED.

It was a small study, so the exercises won’t work for everyone. They’re a useful addition to seeing a doctor, not a replacement, because ED can be a sign of another health problem.

How to find the right muscles

• Sit or lie down with your thighs, buttocks and stomach relaxed.
• Tighten the muscles around your back passage, as if you’re holding in wind, then relax.
• Or imagine stopping your flow of urine midstream. You should feel your testicles lift. Practise with an empty bladder; do not repeatedly stop urine flow to exercise.
• When you’re standing, you may feel the base of your penis pull slightly inwards.

A daily routine

1. Slow holds: squeeze and lift, and hold for as long as you can, up to 10 seconds. Rest for 10 seconds between holds. If you can only hold for 3 seconds, start there and build up.
2. Quick squeezes: tighten and release briefly, allowing the muscles to relax fully between squeezes.
3. Repeat: a physiotherapist may suggest a routine of slow holds and quick squeezes. Start gently, avoid straining, and get a personalised plan if you have pelvic pain, urinary symptoms or recent surgery.

Start sitting on a firm chair with your feet flat. A physiotherapist can advise whether standing exercises are appropriate.

Mistakes to avoid

• Holding your breath
• Pushing down instead of squeezing and lifting up
• Tightening your stomach, buttocks or thighs
• Stopping your urine flow as a regular exercise

How long until you see results?

You probably won’t notice a difference for several weeks. The best results usually take 3 to 6 months of daily practice. If there’s little or no change after 3 months, ask about seeing a specialist physiotherapist.

Combine them with healthy habits

In the trial, the exercises came with lifestyle changes. Stopping smoking, cutting down on alcohol, staying active and keeping to a healthy weight can all help prevent or improve ED. See a doctor if erection problems keep happening. Our guide to ED causes and treatment covers the other options, and losing weight safely explains where to start if you need to lose weight.

Frequently asked questions

How long should I hold each squeeze?

Up to 10 seconds, resting for 10 seconds between holds. Start with what you can manage and build up.

Can pelvic floor exercises help premature ejaculation?

These muscles help you avoid premature ejaculation. Ask a doctor or specialist physiotherapist whether exercises could help you.

Can I do them after prostate surgery?

Check with your surgical team first. If you have a catheter, wait until it has been removed before you start.

Sources

• Pelvic floor exercises for erectile dysfunction, Dorey G et al., BJU International (2005)
• Pelvic floor exercises (men), Gloucestershire Hospitals NHS Foundation Trust
• Treatment for Erectile Dysfunction, National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Don’t start, stop or change a medicine without talking to a qualified healthcare professional.