It’s common knowledge that doing squats, at home or at the gym, is a great way to train your legs and thicken the booty, but did you know it’s one of the five exercises recommended for men that ejaculate prematurely? No? Well, now you do!

Movements that strengthen the pelvic floor (ie the muscle-sling connected from your pelvic bone to your tailbone) assist you in lasting longer as these muscles help pump blood into the erectile tissue of the penis. So, getting that pelvic floor into tip-top shape can not only result in a stronger erection, but a long-lasting erection as well.

Pro tip: Including Ball Boost to your training regime will help increase muscle performance and lead to improved sexual function. SHOP NOW

Don’t believe us? Get your training shorts on and get ready for long-lasting boners with these 5 exercises.

1. Kegels

Kegels are the exercises you can do that no one around you will even know you’re doing, so there’s no excuse not to do them all day everyday.
This movement involves squeezing the muscles you’d use if you were to stop urinating midstream, squeezing them for 3 seconds and then releasing. Easy! 


For optimal erection-strengthening results, do 10 reps, 3 times a day for up to 4 days per week. After some practice, you’ll probably be able to hold back a flood.


2. Hip Thrusts

5 Exercises to Help Kick PEHip thrusts can be completed with a barbell on your hips (at the gym), with just your bodyweight (at home) and with as little eye-contact with others as possible 😉.

Ideally, your upper back should be rested on a bench or a bed with your feet out flat in front of you. Hold the barbell and thrust your hips to the ceiling until your body is in line. At the top, squeeze your glutes and hold for 3 seconds before slowly bringing your hips back down to the ground. If you’re just using body weight, you can rest your hands on the ground and complete the same movement.

Hip thrusts do wonders for pelvis strength, but also improve hip mobility for some of those more demanding positions in bed. For optimal erection-strengthening results, we recommend 3 sets of 10 reps, twice a week.

3. Front Squats


A good pairing for your oh-so-sensual hip thrusts are the far less awkward front squats. These can be performed with either a barbell or dumbbells held up to your chest. Your feet should be shoulder-width apart with your fingers pointing towards you when holding the weight. Push your hips back and bend your knees into a squatting position. Be careful to not arch your back and to keep the movement slow and controlled. Drive your heels into the floor to push yourself back up to standing.

Front squats are the ultimate boner-booster because they’re a compound movement, meaning they target the body’s biggest muscles. With compound movements, you elicit a huge hormonal response, sending testosterone levels through the roof.
For optimal erection-strengthening results, we recommend 3 sets of 8-10 reps, performed alongside hip thrusts.

4. Kettlebell Swings

To further strengthen your pelvic floor and add a bit of motion in your ocean, kettlebell swings add a touch of cardio to get the blood pumping to your nether-regions.

Start by standing with your feet further than shoulder-width apart. Bend your knees to grab the kettlebell from the ground and drive your hips back. When your hips go back, the weight should swing in between your legs. When you return to standing, the weight should be swinging at chest height. Rinse and repeat for 3 sets of 10, alongside your other erection-enriching exercises so far.

What’s particularly great about swinging kettlebells is that it strengthens your posterior chain as well as improves your cardiovascular function. This not only assists with longer lasting erections, but allows you to thrust with more ease.

5. Bodyweight Squats

No gym? No worries. Body weight squats give you the benefit of real squats but you become the barbell. Simply stand with your feet shoulder width apart and your arms straight out in front of you, or crossed on your chest. Bend your knees and sit back with your hips and go as low as you can to the ground. Once at the bottom, quickly drive through your heels and push yourself back up to standing. When you get to the top, squeeze your glutes and slightly thrust forward.

For optimal erection-strengthening results, repeat this movement in lieu of front squats (3 sets of 10, 2x week). 

We hope you’ve popped these exercises down into your phone’s notes and started trying them out for yourself. For extra incentive to start popping some squats, having sex straight after these exercises help increase blood flow to the pelvic region, making orgasms more intense.

So, what are you waiting for?! Go for gold!