How to Find Your Pelvic Floor Muscles: A Guide for Men

Many guides start with one question: which muscles am I meant to squeeze? If you're wondering how to find your pelvic floor muscles as a man, the short answer is a cue you already know: they are the muscles you'd use to stop yourself passing wind. This guide collects the cues public health sources use, and what should stay still while you try them.

The cue the NHS leaflet starts with

The North Tees and Hartlepool NHS Foundation Trust leaflet asks you to imagine you are trying to stop passing wind, and to squeeze and lift the muscles around your back passage. That squeeze and lift is the movement.

Steady uses the same cue in its steps: "Squeeze and lift the muscles you would use to stop yourself passing wind."

A second cue: lift inside

The same NHS leaflet gives a second image: imagine you are trying to stop the flow when you pass urine, almost like "zipping up" inside. Put the two together and you have the full squeeze: a gentle lift from the back to the front.

Pelvic Floor First describes the feeling as a "lift and a squeeze" inside your pelvis. The lower part of your belly may flatten a little, but everything above your belly button should stay relaxed.

Imagine it rather than testing it

Some sources mention stopping the flow of urine once, only to find the muscles. Pelvic Floor First says this is for finding them, not an exercise to repeat. The NHS leaflet says not to try it more than once a fortnight. The imagined cues above don't need a toilet, and you can try them anywhere.

What should stay still

The squeeze is small and inside. While you try it:

Keep breathing. Holding your breath is a sign you're using other muscles. Cleveland Clinic suggests counting out loud to keep the breath going.
Keep your stomach, buttocks and thighs relaxed. Steady lists these under While you squeeze, don't.
Keep your knees apart and your shoulders down. The NHS leaflet lists bringing the knees together and lifting the shoulders, eyebrows or toes as things to avoid.

If your buttocks clench or your legs press together, ease off and try a smaller squeeze.

Where to try it first

Start somewhere quiet, sitting or lying down, with your knees slightly apart. The NHS leaflet starts seated and moves to standing later. Pelvic Floor First lists lying, sitting or standing with your legs apart.

Try one slow squeeze, a short hold, then let go fully. Notice the release as much as the squeeze. If you can't feel the let-go, the squeeze was probably too big.

Practice the cue

You don't need to get it right the first time, and it helps to practice with a rhythm:

The free Kegel timer on this site gives you Squeeze, Hold and Relax with a countdown. It stores nothing.
In the app, How to do it has Try 3 practice squeezes: squeeze 3 s, relax 4 s, three times. The practice isn't added to your history.
Day 1 of Steady 28 is 6 short rounds, about 1 minute.

Once the cue feels familiar, the full steps are in How to do Kegels for men, and Kegel exercises for beginners covers your first sessions.

If you can't find them

Whether you've found the right muscles isn't something an app can check. Steady doesn't measure or confirm your squeeze. Pelvic Floor First suggests a health professional, such as a continence physiotherapist, for a personal assessment. If you can't feel the muscles, if anything hurts, or if you have any health questions, speak with a doctor or pelvic health physiotherapist.

Other ways to check, which some sources describe, are on the source pages themselves. Every source on this page, with the date we checked it, is on Sources.

For the whole picture in one place, see Pelvic floor exercises for men.

In the app

Steady times each squeeze, hold and relax with cues you can feel and hear, so you can keep your attention on the squeeze rather than on a clock. It records the sessions you finish, on your phone.