Last updated: October 2026
A reverse kegel is the opposite motion to a standard one. Instead of lifting the pelvic floor up and in, you let it lengthen down and out, gently, under control. Most men have never trained this direction, and for some of them it is the missing half of the work.
Why the release matters
A muscle that can only shorten is not a strong muscle. It is a tight one. Pelvic floor therapists make this point constantly: the ability to relax the floor is as important as the ability to contract it. A floor stuck in low-grade tension is associated with urinary urgency, discomfort, and reduced control, which are the exact problems most men start training to fix.
If you have been doing kegels diligently and things feel worse rather than better, over-tightening is a likely explanation.
How to do a reverse kegel
The motion is subtle. It is not pushing or bearing down hard, which raises pressure in the wrong direction and is a mistake in its own right.
- Lie on your back with knees bent and let your belly soften
- Inhale slowly into the belly and lower ribs. The diaphragm descends and the pelvic floor naturally lengthens with it
- Let that lengthening happen rather than forcing it. Think of the base of the pelvis widening and lowering a few millimeters
- Exhale and let the floor return to resting tone without gripping
- Five to ten slow breaths is a set
The cue most men find useful: the feeling just before you start to urinate, when the floor lets go. That is the direction, at a fraction of the effort.
Breathing is the whole technique
The diaphragm and pelvic floor move together. Inhaling lowers and relaxes the floor, exhaling supports contraction. Once you feel that pairing, reverse kegels stop being a separate exercise and become something you can access any time.
Who should prioritise them
Reverse kegels deserve more of your attention if you sit for long hours, if you get pelvic tension or discomfort, if you have urgency without leakage, or if standard kegels have made symptoms worse. If your issue is leakage and weakness, strength work is still the priority, with full release after every rep.
Fitting them into training
Use them as a warm-up before a strength session and as a cool-down after. Five slow breaths at the start, a minute of relaxed breathing at the end. That framing keeps the release in the programme instead of treating it as optional.
If you train with load, this matters more, not less. Heavier work makes a full release harder and more necessary. A weighted kegel exerciser for men should always be paired with relaxation work.
One caution
If you have ongoing pelvic pain, do not self-programme this. Chronic pelvic pain syndrome usually involves a hypertonic floor, and it is worth seeing a pelvic floor physiotherapist who can assess you rather than guessing from an article.
For the wider context, read our complete guide to kegel exercises for men.
This article is educational and is not medical advice. Stop and consult a qualified healthcare professional if you experience pain during pelvic floor training.
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