Free tool · 1 min · private
Am I doing kegels right? A 60-second technique check
Do one slow squeeze now, then tick anything you noticed. You’ll get a correction for each mistake — most take seconds. Nothing leaves your browser.
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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:
- Hand on your upper belly: it keeps rising and falling as you breathe.
- Hand on a buttock: it stays soft.
- Finger check (optional): with a clean finger just inside the vagina, you feel a gentle squeeze and an upward pull.
- Mirror check: the area between the vagina and anus draws slightly in and up — it should never bulge down.
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What a correct kegel feels like
- A squeeze and lift around the vagina and back passage — like holding in gas and pee at once.
- With a clean finger just inside the vagina, you feel a gentle squeeze drawing upward.
- You keep breathing normally, and your buttocks, thighs and upper belly 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 correctly?
You should feel a squeeze and lift around the vagina and back passage while you keep breathing, and your buttocks, thighs and upper belly stay soft. When you let go, the muscles should drop back down.
What does a wrong kegel feel like?
Holding your breath, clenching buttocks or thighs, bracing the belly hard, or feeling pressure push down into the vagina instead of lifting. Mayo Clinic notes that aching in the belly or back afterwards often means breath-holding or the wrong muscles.
Should I practice kegels by stopping my pee?
Stopping the flow once can help you find the muscles, but don’t make it a habit. Mayo Clinic warns that doing kegels while emptying your bladder can stop it emptying fully and raise the risk of a urinary tract infection.
Can a physical therapist check my technique?
Yes. A pelvic floor physical therapist can check how your muscles squeeze and relax, often with a gentle internal exam or biofeedback. It’s especially worth it after birth, or if you feel a push instead of a lift.
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Open tool →Sources
- Kegel exercises: A how-to guide for women — Mayo Clinic
- Kegel exercises — NIDDK (NIH)
- Kegel exercises: benefits, how to & results — 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.