Do Kegel Exercises Help with Erectile Dysfunction?

Yes, kegel exercises can help with erectile dysfunction, particularly for men with mild to moderate ED linked to pelvic floor weakness or venous leakage. The evidence is stronger than most people realise.

Why the pelvic floor matters for erections#

Two muscles sit at the base of the penis: the bulbospongiosus and the ischiocavernosus. During an erection, these muscles contract to compress the veins that drain blood away from the penis. When they work well, blood stays trapped and the erection holds firm. When they are weak or poorly coordinated, blood escapes too quickly, a process sometimes called venous leakage. Think of it like trying to fill a bath with the plug only half in.

Kegel exercises (also called pelvic floor muscle training, or PFMT) target exactly these muscles. Strengthening them can improve their ability to maintain that compression, which translates to firmer and more sustained erections.

What the research actually found#

The landmark study here is a randomised controlled trial by Dorey et al., published in the British Journal of Urology International. After 3 months of PFMT, 40% of men recovered normal erectile function completely, and a further 35% showed meaningful improvement. That is roughly 3 in 4 men seeing some benefit, which is a better result than most supplements or lifestyle tweaks can claim.

A 2020 systematic review by Wong et al. confirmed the finding across multiple trials: pelvic floor muscle training consistently improved erectile function scores, particularly in men with vasculogenic ED (ED caused by blood flow or vascular problems rather than purely psychological causes).

For men who have had prostate surgery (radical prostatectomy), PFMT has perhaps its strongest evidence base. Pelvic floor exercises both speed up urinary continence recovery and support the return of erectile function post-surgery, and UK urology units routinely recommend them in this context.

One important caveat: hypertonic pelvic floors#

Not every man with ED has a weak pelvic floor. Some have the opposite problem: muscles that are chronically tight or overactive, known as a hypertonic pelvic floor. In these cases, doing more kegel contractions can actually worsen symptoms rather than help.

Signs that your pelvic floor may be too tight include pelvic pain, discomfort during or after sex, or difficulty relaxing the muscles you are trying to squeeze. If any of these apply, a pelvic floor physiotherapist can assess you properly before you start a training programme. In the UK, you can find a registered specialist via the Pelvic, Obstetric and Gynaecological Physiotherapy group (POGP) at pogp.csp.org.uk. Some areas offer NHS referral; otherwise, a private assessment typically costs £60 to £100.

How to do them correctly#

First, identify the right muscles by stopping mid-flow when urinating (do this once to find them, not as a regular exercise). Then:

• Contract those muscles and hold for 5 seconds, breathing normally throughout
• Fully relax for 5 seconds
• Repeat 10 times, 3 times a day
• After 4 weeks, build the hold to 8 to 10 seconds

Avoid clenching your glutes, thighs or abdomen. If you are doing that, you have lost the target muscle. Consistency matters more than intensity; 12 weeks of regular practice is the minimum timeframe to judge results.

How long before you notice a difference#

Most men who respond to PFMT notice some improvement within 6 to 12 weeks. Full benefit typically takes 3 to 6 months. Progress is gradual, so tracking your erection quality using a simple validated tool like the IIEF-5 questionnaire (available free online) gives you an objective way to measure change rather than relying on memory.

What kegels do not address#

PFMT works on the muscular side of erections. It does not directly improve arterial blood flow, hormonal issues, or the psychological factors behind ED. If your ED is primarily driven by performance anxiety or relationship stress, exercises alone are unlikely to resolve it.

Aerobic exercise has strong independent evidence for ED, separate to PFMT. Regular moderate cardio (150 minutes a week, as per NHS physical activity guidelines) improves endothelial function and blood flow throughout the body, including to the penis. Combining aerobic exercise with PFMT gives you the best non-pharmacological approach available.

ED can also be an early sign of cardiovascular disease. NICE guidance on ED management recommends cardiovascular risk assessment for men presenting with it, particularly those aged 40 to 74. If your ED came on suddenly, is getting worse, or is accompanied by chest pain or breathlessness, see your GP.

For men who want to combine PFMT with medication, there is no interaction between pelvic floor exercises and PDE5 inhibitors like sildenafil or tadalafil. They work on different mechanisms and can be used together safely. You can read more about the medication options on Totiva's ED treatment page, or explore the guide on erectile dysfunction in your 50s if you want a broader look at what drives ED and the full range of treatments available.