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Am I doing kegels right? A 60-second check for men

Do one slow squeeze in front of a mirror, then tick anything you noticed. You’ll get a tip for each mistake, and most take seconds to correct.

Using this as a woman? Open the version for women →

  1. Stand side-on to a mirror, or lie down with knees bent. One hand on your belly, one on a buttock.
  2. Squeeze as if stopping the flow of urine and holding in gas: draw the base of the penis in and lift. Hold about 3 seconds, then let go.
  3. Do it two more times, then tick everything you noticed.
During the squeeze…

Tick all that apply. Leave all empty if none did.

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Updated ·Written by the Dr. Kegel editorial team · clinical review pending

How to check yourself

Technique matters more than the number of squeezes. You can check most of it yourself:

  • Mirror check: the base of the penis draws in slightly and the testicles rise a little.
  • Finger check: two fingers on the skin behind the scrotum feel it firm up and lift.
  • Hand on your belly: it keeps moving with your breath.
  • Hand on a buttock: it stays soft.

Your ticks are checked in your browser and aren’t saved or sent anywhere.

What a correct kegel feels like

  • The base of the penis draws in slightly and the testicles lift a little.
  • The skin behind the scrotum firms up and lifts under your fingers.
  • You keep breathing normally while holding, and your buttocks stay soft.
  • You feel the muscles drop back down when you let go.

If you ticked one or two mistakes, that’s normal — most people do at first. Practice the fix for a week using the kegel timer on the Beginner preset, then check again. If you can’t feel anything, feel a push down, or have pain, see a pelvic floor physical therapist.

Frequently asked questions

How do I know if I’m doing kegels right as a man?

In a mirror, the base of the penis should draw in and the testicles lift slightly, while your buttocks stay soft and you keep breathing. Mayo Clinic suggests an alternative check: a finger in the anus should feel it tighten.

What does a wrong kegel feel like for men?

Clenching the buttocks, bracing the belly, holding your breath, or making the penis jerk hard instead of drawing in at the base. If your belly, back or head aches afterwards, you’re probably using the wrong muscles.

Should I do kegels by stopping my pee?

Stopping the flow once helps you find the muscles, but don’t make it a habit — it can stop your bladder emptying fully. Practice at other times; the after-pee squeeze is different and fine.

How should I do kegels before prostate surgery?

Many men are advised to learn kegels before surgery so they can start once the catheter is out. Use this check to get the technique right now, and follow your surgeon’s timing afterwards.

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Sources

  1. Kegel exercises for men: Understand the benefits — Mayo Clinic
  2. Kegel exercises for men — Cleveland Clinic
  3. Importance of Kegel exercises after prostate surgery — Cleveland Clinic

This tool is a self-check for education and exercise planning. It is not a diagnosis and does not replace an exam by a doctor or pelvic floor physical therapist.