Top 5 Exercises for Erectile Dysfunction

Working out helps erectile function; that's well established.

But knowing that "aerobic exercise" and "resistance training" help is different from knowing exactly what to do on a Tuesday afternoon.

Below we get into the specific, no-guesswork list: five named exercises, how to do each one correctly, and what the research says about why they work.

(If you want the full breakdown of the categories and mechanisms behind exercise and erections, we cover that in How Working Out Can Improve Your Erections. This post is the practical follow-up: the actual moves.)

• Kegels are the single most erection-specific exercise on this list, with strong evidence behind pelvic floor training on its own.
• Aerobic exercise like brisk walking or jogging is simple, well-supported, and can show measurable improvement in as little as 8 weeks.
• Squats and other compound resistance moves support erectile function partly through their effect on testosterone.
• Swimming is linked to notably lower rates of sexual performance issues in men who do it regularly.
• Combining categories—aerobic, resistance, and pelvic floor work—tends to outperform relying on just one.

Kegels are the single most erection-specific exercise on this list, because they directly target the bulbocavernosus and ischiocavernosus muscles, the ones that squeeze blood into the penis and keep it there during an erection.

The evidence here is strong. A 2005 study found that men who combined pelvic floor muscle training with lifestyle changes regained normal erectile function 40% of the time, with another 35.5% seeing significant improvement.

How to do it:

• Find the muscle by trying to stop your urine stream midflow. That's the muscle you're targeting (don't make this a regular habit while actually urinating, it's just for identification).
• Contract that muscle for 3 to 5 seconds, then fully release for the same count.
• Do 10 to 15 reps per set, 3 sets a day.
• Keep your glutes, thighs, and abs relaxed. Isolating the right muscle matters more than gripping hard.
• Most men notice a difference in 8 to 12 weeks of consistent practice.

Simple, free, and backed by some of the largest studies on exercise and ED. 

A 2023 review found that aerobic exercise significantly improved erectile function scores, with the biggest gains showing up in men who started with more severe ED.

A separate 2017 meta-analysis found that men doing moderate-to-vigorous aerobic exercise three times a week saw measurable improvement in as little as 8 weeks.

How to do it:

• Aim for 30 to 45 minutes at a pace where you can talk but not sing (brisk walk to light jog).
• Target 4 to 5 sessions per week.
• No equipment needed. A treadmill, a track, or your neighborhood all work.
• This is the lowest-barrier exercise on the list, and one of the best supported.

Squats work because they're a compound, multi-joint movement, and multi-joint lower-body lifts are what actually move the needle on testosterone. Isolated exercises (think bicep curls) don't have the same hormonal effect.

A 2024 study found that resistance training was associated with meaningful improvements in erectile function, tied in part to its effect on testosterone and body composition.

A separate 2013 randomized trial in obese men found that higher-volume moderate-intensity exercise produced significantly greater increases in testosterone alongside improvements in sexual function than lower-volume exercise

How to do it:

• Stand with feet shoulder-width apart, chest up, and lower your hips back and down like you're sitting into a chair.
• Go as low as your mobility allows, ideally thighs parallel to the floor.
• Push through your heels to stand back up.
• Start with 3 sets of 10 to 12 reps using just bodyweight, then add a barbell or dumbbells as you progress.
• Train legs 2 to 3 times a week, with a rest day between sessions.

Swimming gets its own spot on this list separate from "aerobic exercise" broadly, because it comes with a specific finding worth calling out: a 2022 study compared nearly 200 Masters swimmers to the general population and found they reported significantly lower rates of sexual performance issues, including erectile dysfunction.

It's also one of the few forms of cardio that's genuinely joint-friendly, which matters if running or heavy lifting isn't realistic for you right now.

How to do it:

• Swim continuous laps for 30 to 45 minutes at a pace that raises your heart rate without leaving you gasping.
• Freestyle or a mix of strokes both work. Consistency matters more than technique here.
• 3 to 4 sessions a week is a reasonable target.

This one bridges two categories: it activates the glutes and lower back like a strength move, while the pelvic tilt component engages the same pelvic floor muscles Kegels target, making it a solid complement to exercise #1 rather than a replacement for it.

How to do it:

• Lie on your back, knees bent, feet flat on the floor, arms at your sides.
• Exhale, engage your pelvic floor muscles, and tilt your pelvis up toward your belly button, flattening your lower back into the floor.
• Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
• Hold for 3 breaths, squeezing your glutes and pelvic floor throughout.
• Lower slowly, one vertebra at a time.
• Start with 3 to 4 reps and build up to 10 as it gets easier.

You don't need to do all five every day. A realistic weekly split might look like:

• 3 days: Brisk walk, jog, or swim (aerobic)
• 2 to 3 days: Squats (resistance)
• Daily: Kegels and glute bridges (pelvic floor, low time commitment, easy to stack onto other habits)

The exercises above work because of what they do to blood flow, nitric oxide, and testosterone, the same mechanisms we break down in more depth in How Working Out Can Improve Your Erections.

None of these five exercises are a quick fix, and the research doesn't claim they are. But the pattern across all of it is consistent: regular movement, whether that's a pelvic floor contraction, a brisk walk, or a set of squats, tends to move erectile function in the right direction, sometimes significantly so.

Consistency matters more than intensity. Picking two or three of these and sticking with them for 8 to 12 weeks will do more for you than trying all five once and giving up. 

If you want support while your training catches up, pairing a workout routine with a prescription ED medication like BlueChew can help you see results now while your lifestyle changes compound over time.

Interested in getting your hands on an erectile dysfunction prescription? BlueChew has got you covered.

Select a plan, complete an online intake, and you're done. A medical provider will review your information and, if appropriate, prescribe your plan, which will be shipped directly to your door.

No doctor appointments or patient support charges make it a stress-free experience.

Plus, there's no commitment—you can easily cancel or switch plans anytime. Click here to explore all plan options for treatments at BlueChew.

How long until I see results from these exercises? 

Most studies show measurable improvement in 8 to 12 weeks of consistent practice, though Kegels and aerobic exercise can show early signs of benefit in as little as 4 to 8 weeks.

Do I need to do all 5 exercises, or can I pick just one? 

Any one of these is better than none, but the research suggests combining aerobic exercise, resistance training, and pelvic floor work targets ED through different mechanisms (blood flow, testosterone, and muscle strength), so combining categories tends to outperform doing just one.

Can these exercises replace ED medication? 

For some men, especially those whose ED is linked to inactivity or excess weight, lifestyle changes alone can meaningfully help. For others, exercise works best alongside medical treatment rather than instead of it.

Is it safe to do Kegels every day? 

Yes. Unlike heavy resistance training, pelvic floor muscles recover quickly and are commonly trained daily in clinical protocols.