Penile Exercises and Tools

Most men will equate a big penis with great sex, self-confidence, and masculine appeal. According to our findings, the average erect length is 5.16 inches while average erect girth is 4.69 inches. If you’re not within these stats or you merely want to gain more size, penile exercise can help you attain your goal.

Having a longer penis is the primary desire, but it’s not all that matters. Thick penises also bring their kind of pleasure during intercourse. If you’re aiming for penis enlargement (PE), you have to consider balancing both length and girth.


If you’re concerned about your size, penile exercises for PE are worth a try. Apart from length and girth increase, you also gain the following benefits:

  • Improved erection quality;
  • Better blood circulation;
  • More sexual stamina;
  • Increased self-confidence.

How penile exercise works?

To understand how a penile workout works, we need to learn first about spongy tissues and smooth muscles of the penis (source).tunica, cospus cavernosa and corpus spongiosum location

  • The penis has three chambers of spongy tissues: two corpus cavernosa which run along the sides of the shaft, and a single corpus spongiosum which lies on the underside of the penis. When you’re aroused and having an erection, these tissues are being filled with blood to full capacity.
  • In addition to spongy tissues, there are smooth muscles too. They are structurally different from the skeletal muscles in your biceps and other body parts. Smooth muscles contribute to the shape and size of the penis, in the same way how bicep muscles define our arms.

During exercises, the spongy tissues are stretched or expanded to increase their maximum blood capacity. A higher volume of blood leads to the formation of micro-tears in the surrounding smooth muscles. The body will repair these tears and encourage the growth of new cells. It’s the same principle that explains how bodybuilders gain new muscles when working out in the gym.

Moreover, penile exercises also stretch the tunica, a connective tissue layer around the penis shaft. Tunica grows along with the smooth muscles and contributes to penis growth.

Lastly, exercises will extend the suspensory ligaments at the base of the penis. Stretching these ligaments will bring forward some hidden penis parts, which can provide additional length.

Types of Exercises

PE exercises are diverse, and they range from basic to advanced. Here we break down some of the common exercises for beginners and experienced users.

Stretching (or traction)

How it works: Elongates the smooth muscles, tunica, and ligaments to form micro-tears.

Length or girth: Stretching exercises are remarkable for length gains, but they also cause small increases in girth as well.

Here is a sample beginner-friendly routine:shaft gripping position

  1. Warm-up by applying a warm towel to your penis. This will have blood flowing and condition you for the next steps.
  2. With a flaccid penis, hold the shaft below the glans. Maintain flaccid state to reduce injury.
  3. Stretch your penis forward in a gentle manner, then hold for 30 seconds. This will draw blood into the spongy chambers and expand the tissues there.
  4. Repeat step 3 but this time, vary the stretching direction (down, up, right, left).


jelqing-movementRead our dedicated Jelqing Guide for all the steps.

How it works: With an OK grip, perform a forward stroke, like “milking” the penis. Like stretching, it elongates the tunica, muscles, and ligaments to create micro-tears. Moreover, it will expand the muscles in an outward direction.

Length or girth: Jelqs may look simple, but they’re useful for simultaneous length and girth increases. If you want to focus on girth alone, there is a modified version called “V jelq” for this purpose. You can check more information about this technique in our V Jelq guide.

As the most popular PE, jelqing is recommended as the first exercise for beginners. Experienced users will often combine jelqs with pumps, extenders, stretching, and kegels.

Expansion (or compression)

How it works: Squeeze one part of the penis to expand another. It will build pressure, push the muscles towards the tunica, and expand shaft tissues along the sides.

Length or girth: Due to the outward pressure, expansion exercises give significant girth effect.

To get a feel how an expansion exercise builds pressure, try this simple routine with an erect penis:how to grip with 2 hands

  1. Form an OK gesture with your right hand. Make a tight grip on the penis base to force blood towards the shaft.
  2. Make a second OK grip with your left hand, then squeeze your penis 1” above the base. If you feel the shaft throbbing, that’s due to the blood pressing in an outward direction.

  3. Move your left hand 1” forward, and squeeze again.

  4. Continue the squeezing motion in one-inch increments until you reach the area below the head.

For beginners and intermediate users, they can also try flaccid bends. For advanced exercisers, they can perform intense routines like Uli Exercise, Erect Squeeze, and Horse Squeeze. Our Girth Exercises guide has the details on how to implement these four techniques.

Usually, girth-focused exercises, like expansion, expands the penis head as well. If your primary focus is to get a bigger mushroom head, we have a dedicated post on Glans Exercises.


How it works: Contract and relax pelvic floor muscles repeatedly to push blood into the penis.

Length or girth: Kegels are not directly associated with length or girth increase. They are more known for their effects on erection quality, prostate health, and urination control. However, combined with jelqs or expansion exercises, the additional volume of blood pumped with kegels assists in the process of penis enlargement.

Two exercises that utilize kegel are the Viking’s Kegel Plus Squeeze and Flexing Girth Exercise, both of which are friendly for all kinds of users. You’ll find the instructions on these two methods in our Penis Girth Exercise guide.

Pumps and Extenders

Manual penile exercises can be done without the need of special equipment. However, if you add extenders or pumps to a workout routine, you can enhance your gains. For beginners, it’s recommended to do one of the beginner-friendly exercises first (like stretching or jelqing) for a few months before doing combination routines with equipment. This ensures the penis has been fully-conditioned for the additional load caused by extenders or pumps.


penis extendersUsing extenders is like doing a stretch on autopilot mode. Extenders are beginner-friendly as the traction force is gradually applied. But they are also applicable to experienced users whose focus is mainly length increase.

Combined with stretching and jelqing, extenders can further boost length gains. One good thing about extender is that you can wear it under a loose clothing, which saves you time as you can perform penis enlargement while doing your normal activities. You can wear an extender daily for at least 3 hours. However, there should be 1-2 rest days per week for recovery.

There is scientific evidence that shows the effectivity of extenders. If you want to know more about extenders, how they operate, and how much they cost, check our reviews on the popular brands Phallosan Forte and SizeGenetics.


penis pump sampleAs vacuum-based devices, penis pumps draw blood to fill the spongy tissues of the penis. They expand the muscles and tunica, form micro-tears, and promote new cell growth.

Like extenders, pumps are suitable for all kinds of users. However, while extenders affect length alone, pumps affect both length and girth. Also, you have to allocate a certain time per day for a pumping routine. Intermediate users usually add 10-15 minutes of pumping time to their workout while advanced users can prolong the duration to half an hour. 2-3 rest days per week are required to facilitate recovery.

If you’re looking for safe and effective pumps, try the water-based type ones. Learn more about popular penis pumps with our reviews on Bathmate and Penomet.

Frequently Asked Questions

Do penile exercises work?

Only a few studies were conducted on penile exercises, so doctors are reluctant on endorsing them to their patients. But based on first-hand accounts of actual guys, penile exercises are indeed beneficial. Reports on gains vary per person, but on the average, length increase is about 1 inch while girth increase is roughly 0.5 inch.

Are penile exercises safe?

Like any exercises, PE methods are safe as long as the person observes safety. Some degree of discomfort is normal.

Commonly advised tips include a slow start, gradually increase intensity, warm-ups, and observing pain and other signs of injury. In the presence of swelling, intense pain, sores, spots and discoloration, the exerciser should stop, rest, and heal for several days before resuming.

Guys are recommended to seek medical advice before starting any routine or when experiencing any symptoms of injury.

Is warm-up important?

Yes, the warm-up is necessary to increase blood circulation into the penis. It also makes the skin more flexible, which decreases the occurrence of bruises. The warm-up can be done with hot towels, hot shower, or a short dip in a tub of warm water.

How fast can I gain results?

The rate of getting results will vary per individual, as genetics is a significant factor here. Generally, you should start seeing small differences within 1-2 months of consistent PE workout. But it would take at least six months to get noticeable results.