Top 10 Pelvic Floor Exercises for Men

Pelvic floor exercises might not be the first thing that comes to mind when you think about men’s fitness, but they can have a huge impact on strength, stamina and control. These small but powerful muscles form the foundation of your core and play a key role in both performance and overall well-being.

In this blog post, we’ll go through 10 of the best pelvic floor exercises for men, highlighting the main benefit of each. With just a little consistency, these simple moves can have a powerful impact on your fitness and everyday life.

1. Kneeling Hip Thrust

Description: Begin on your knees with your torso upright and your glutes resting on your heels. Drive your hips forward while contracting your glutes until your body is in a tall, straight position. Slowly return back and repeat.

Main Benefit: Strengthens the glutes without placing much stress on the lower back. Improves hip extension power for activities like sprinting and jumping. Great for targeting the glutes in a controlled, isolated manner.

2. Bridge Hip Abduction

Description: Lie on your back with knees bent, feet flat, and hips lifted into a bridge. While holding the bridge, push your knees outward, then bring them back in with control. Keep your core engaged throughout.

Main Benefit: Builds glute strength while also targeting the outer hips (glute medius). Improves pelvic stability and reduces knee collapse during squats or running. Adds resistance to a standard bridge.

3. Frog Hip Thrust

Description: Lie on your back with the soles of your feet pressed together and knees flared out. Drive your hips upward, squeezing your glutes at the top, then lower slowly. Keep your feet together throughout.

Main Benefit: Maximizes glute activation by shortening the range of motion and externally rotating the hips. Helps isolate the glutes with minimal hamstring involvement. Improves hip mobility while building strength.

4. Leg Over Knee Glute Bridge

Description: Lie on your back, knees bent and place one ankle over the opposite knee in a figure-four position. Drive through the planted heel to lift your hips upward. Lower with control and repeat.

Main Benefit: Strengthens the glutes and hamstrings while also stretching the hip of the crossed leg. Improves single-leg stability and core control. Great for activating the glutes with added hip mobility.

5. Glute March

Description: Begin in a glute bridge position with hips lifted. Alternate lifting one knee toward the chest while keeping the other leg stable. Continue marching in place while holding your hips high.

Main Benefit: Builds unilateral glute strength and endurance. Trains core stability and prevents hip drop during running or walking. Improves coordination between core and lower body.

6. Bird Dog

Description: Start on all fours with hands under shoulders and knees under hips. Extend one arm forward and the opposite leg backward, keeping your spine neutral. Hold briefly, then return and switch sides.

Main Benefit: Enhances core stability and balance. Strengthens the glutes, lower back and shoulders simultaneously. Improves posture and spinal alignment.

7. Deep Prisoner Squat

Description: Stand tall with feet shoulder-width apart and hands interlaced behind your head. Squat down as low as possible while keeping your chest lifted and back neutral. Drive back up through the heels.

Main Benefit: Builds quad, glute, and core strength while promoting hip and ankle mobility. Improves squat depth and posture awareness. A bodyweight option that challenges both mobility and strength.

8. 45° Lean Back Alternate Knee Raise

Description: Sit on the floor with knees bent and lean back about 45°, balancing on your sit bones. Lift one knee toward your chest while keeping your torso stable, then switch sides. Maintain tension in your core throughout.

Main Benefit: Strengthens the lower abs and hip flexors. Builds control and stability in the core. Helps improve balance for movements involving dynamic leg lifts.

9. Kneeling Hold to Stand

Description: Start in a tall kneeling position with your torso upright. Step one foot forward into a half-kneel, then drive through the front leg to stand tall. Reverse the movement back to kneeling and repeat.

Main Benefit: Trains glute and quad strength through a functional range of motion. Improves balance and coordination between lower-body muscles. Great for building power and control in everyday movements.

10. Inner Thigh Pulse

Description: Lie on your side and place your bottom leg straight while crossing the top leg over for support. Lift the bottom leg upward slightly, then pulse it up and down in a small range. Keep the movement controlled.

Main Benefit: Strengthens the inner thigh (adductors), which helps stabilize the hips and knees. Improves balance and coordination in the lower body. Useful for correcting muscle imbalances.