Pelvic Floor Exercises for Men: Kegels That Work

Leaking after prostate surgery, dribbling after a wee and leaks when you cough or lift are common in men. Pelvic floor training is low-risk, free and the first thing to try.

Your exercises

1. Find the right musclesSit with your thighs, tummy and buttocks relaxed. Squeeze as if stopping wind and stopping your urine flow at the same time, then lift. In a mirror, the base of the penis draws in and the scrotum lifts. Don’t stop your flow to practise more than once a week.Practise until you feel a clear squeeze and lift
2. Long squeezesSqueeze and lift, hold up to 10 seconds, then fully let go and rest 10 seconds. Breathe normally. Can’t hold for 10? Hold as long as you can and build up.Up to 10 squeezes = 1 set; 3 sets a day
3. Quick squeezesSqueeze strongly and quickly, then let go fully. These help you react to a sudden cough, sneeze or lift.10 quick squeezes after each set of long squeezes
4. The knackSqueeze and hold just before and during anything that makes you leak: coughing, sneezing, standing up from a chair, lifting, swinging a golf club.Every time, until it’s automatic
5. After-wee squeezeAfter you finish weeing, squeeze your pelvic floor strongly to clear the last drops before you zip up. You can also press gently behind the scrotum and stroke forwards.Every time you wee
6. Change positionStart lying down, where it’s easiest. As you get stronger, do sets sitting and then standing and walking, where your pelvic floor works against gravity.Spread your 3 daily sets across lying, sitting and standing

Tips: fewer strong squeezes beat lots of half-hearted ones. Link sets to daily habits (brushing teeth, red lights, the kettle). Keep up fluids, limit alcohol and caffeine if they make you leak, and avoid straining on the toilet. Women’s and general guide: our pelvic floor exercise handout.

Stop and see your GP or physio if

• You’re not sure you’re squeezing the right muscles
• No improvement after 3 months, or heavy leaking after prostate surgery
• Pain in the pelvis, testicles or penis, or pain passing urine or ejaculating
• Blood in your urine or semen, burning, or a weak stream and getting up at night a lot
• Erection problems: see your GP, as they can be an early sign of heart disease or diabetes
• New leaking with back pain, numbness around your bottom or leg weakness: go to emergency

Want a supervised program?

A men’s health or continence physio can check you’re using the right muscles (often with an ultrasound) and tailor your program, ideally starting before prostate surgery. Most men leak less over the first year after surgery; if leaking is still a problem at 6–12 months, ask about other treatments. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (including a physio). The free National Continence Helpline is 1800 33 00 66.

Evidence and more information

• Johnson et al, Cochrane 2023: Conservative interventions for urinary incontinence after prostate surgery
• Geng et al, Int Braz J Urol 2023: Pelvic floor exercise after radical prostatectomy (meta-analysis)
• Dorey et al, BJU Int 2005: Pelvic floor exercises for erectile dysfunction
• Paterson et al, Br J Urol 1997: Pelvic floor exercises for post-micturition dribble
• National Continence Helpline: Pelvic floor muscle training for men

Reviewed 8 November 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

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