Penis enlargement exercises Stretching, Jelqing & Pelvic Floor Training
These are the best penis exercises for penis enlargement. Here you can find all exercises for penis extension, thickening and methods for PC-muscle training in one overview. The techniques presented on this page include stretching exercises, jelqing techniques and pelvic floor workouts for beginners as well as advanced users.
Penis enlargement exercises aim to improve penis length, girth and erection quality through consistent training and proper technique. Each category focuses on a specific aspect of male enhancement, allowing you to build a structured and safe workout routine. For visual step-by-step instructions, you can also visit our penis exercises videos section, where all exercises are demonstrated.
Each penis exercise is sorted by category. All beginner and advanced techniques provide additional information on erection level, difficulty level and level of intensity.
— Please follow our safety instructions to avoid possible risks.
Penis enlargement exercises are grouped into categories such as length, girth, pelvic floor training and workout programs. Use the tabs below to browse all exercises or filter them by training goal.
Choose a category in the tabs above.
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All Day Wrap
- Intensity: high
- Injury risk: high
All Day Wrap or Traction Wrapping penis enlargement exercise offers the opportunity to make the penis larger by pulling the penis. With regular implementation, the strap of the penis is permanently stretched in length.
- All Day Wrap mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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A-Stretch
The A-Stretch for a long penis pushes the penis up, while pulling it forward. This penis enlargement exercise mainly stretches the upper part of the shaft. It is the opposite exercise of the V-Stretch.
- A-Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Basic Stretch
The Basic Stretch is considered the backbone of all penis enlargement exercises for increased penis length. Penis stretching in multiple angles targets different parts of the penis.
- Basic Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Behind-The-Leg-Stretch
- Intensity: high
- Injury risk: medium
Behind-The-Leg-Stretch penis enlargement exercise is an exercise to stretch the penis, which is done in combination with penis stretching. The stretching of the penis retaining band is much stronger thanks to the pulling force.
- Behind-The-Leg-Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Bend Exercise
The Bend Exercise is mainly used to peyronie's disease treatment, but also increases the penis girth. In this penis enlargement exercise the erect shaft is bent to the right and left.
- Bend Exercise mainly targets penis girth and will enlarge or enhance:
- erect glans size
- erect penis girth
- flaccid glans size
- flaccid penis girth
- penis straightening
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BPEL | Bone Pressed Erect Length
The BPEL Method of penis measurement determines the length of the fully erect penis. In this measuring technique, a ruler is pressed into the fat pad right above the penis until it hits the pubic bone.
- BPEL Method to measure penis size will enlarge or enhance:
- track progress
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BPFSL | Bone Pressed Flaccid Stretch Length
The BPFSL Method of penis measurement determines the length of the flaccid, stretched penis. In this measuring technique, the penis is pulled forward and a ruler right above the shaft is pressed as far as possible against the pubic bone.
- BPFSL Method to measure penis size will enlarge or enhance:
- track progress
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Bundled Blasters
- Intensity: high
- Injury risk: high
- Video
Bundled Blasters is an penis enlargement exercise to increase penis length and a form of Bundled Stretch to extend the penis with increased efficiency. The technique takes up both extremities of erectile tissue and stretches very concentrated.
- Bundled Blasters mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Compressor Squeeze
- Intensity: high
- Injury risk: high
- Video
Compressor Squeeze or Compressor is a combination technique of two penis exercises to make the penis thicker naturally. This method builds up a strong pressure in the penis through. The additional Kegel Exercise expands the erectile tissue.
- Compressor Squeeze mainly targets penis girth and will enlarge or enhance:
- erect glans size
- erect penis girth
- flaccid glans size
- flaccid penis girth
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Double Stretch
The Double Stretch penis growth method mainly stretches the shaft of the penis. This penis enlargement exercises uses two hands to stretch the shaft in two different directions; one hand pulling away from body, the other hand is pulling towards the body.
- Double Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Double Squeeze
The Double Squeeze for a huge penis uses two hands to squeeze the penis shaft. The penis enlargement exercise forces more blood into the corpora cavernosa and glans, which will expand and stretch.
- Double Squeeze mainly targets penis girth and will enlarge or enhance:
- erect glans size
- erect penis girth
- flaccid glans size
- flaccid penis girth
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Dry Jelq
The Dry Jelq for a big penis is one of the primary penis enlargement exercises. Jelqing is mostly considered a girth exercise, but some have reported substantial length gains from it.
- Dry Jelq mainly targets penis girth, penis length and will enlarge or enhance:
- erect glans size
- erect penis girth
- erect penis length
- flaccid glans size
- flaccid penis girth
- flaccid penis length
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Edging - Ballooning
Edging - Ballooning against premature ejaculation is one of the best male enhancement exercises to build stamina and improve ejaculation control. During Edging - Ballooning trigger areas are stimulated and right before ejaculation the stimulation is stopped or slowed down.
- Edging - Ballooning mainly targets pelvic floor muscles and will enlarge or enhance:
- blood circulation
- ejaculation control
- ejaculation intensity
- ejaculation volume
- erection strength
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EG | Erect Girth #1
The EG Maximum Method of penis measurement determines the girth of the fully erect penis. In this measuring technique the penis is measured at the thickest point of the shaft with a tape measure.
- EG Method to measure penis size will enlarge or enhance:
- track progress
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EG | Erect Girth #2
The EG Zone Method of penis measurement determines the girth of the fully erect penis. In this measuring technique the penis is divided into 3 zones and measured at these points with a tape measure.
- EG Zonen-Method to measure penis size will enlarge or enhance:
- track progress
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Erect Bend
- Intensity: medium
- Injury risk: medium
- Video
Erect Bend penis enlargement exercise to correct penis curve is an intensive combination workout, also known as Plumped Bend. The penis is gradually bent in every direction. The Kegel Exercise maximizes the pressure on the penis tissue.
- Erect Bend mainly targets penis girth and will enlarge or enhance:
- erect glans size
- erect penis girth
- flaccid glans size
- flaccid penis girth
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Erect Squeeze
The Erect Squeeze penis enlargement exercise is most effective for enlarging the glans and the upper shaft. It forces the blood in the lower part of the erect penis into the upper shaft and glans to get a bigger penis.
- Erect Squeeze mainly targets penis girth and will enlarge or enhance:
- erect glans size
- erect penis girth
- flaccid glans size
- flaccid penis girth
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Flaccid Bend
The Flaccid Bend penis enlargement exercise is considered one of the primary girth exercises for a thick penis. While pulling with one hand, the shaft is bend over the fingers of the other hand.
- Flaccid Bend mainly targets penis girth and will enlarge or enhance:
- erect penis girth
- flaccid penis girth
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FG | Flaccid Girth
The FG Method of penis measurement determines the girth of the flaccid penis. In this measuring technique the penis is divided into 3 zones and measured at these points with a tape measure.
- FG Method to measure penis size will enlarge or enhance:
- track progress
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FL | Flaccid Length
The FL Method of penis measurement determines the length of the flaccid penis. In this measuring technique the penis is measured hanging in its natural position without pressing against the pubic bone.
- FL Method to measure penis size will enlarge or enhance:
- track progress
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Erect Raise
The Erect Raise penis enlargement exercise strengthens the pelvic floor muscle and increase sex stamina. A fully erect penis is pushed down by hand while performing Kegel Clench exercises.
- Erect Raise mainly targets pelvic floor muscles and will enlarge or enhance:
- blood circulation
- ejaculation control
- ejaculation intensity
- ejaculation volume
- erection strength
- prostate health
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Erect Stretch
- Intensity: high
- Injury risk: high
- Video
The Erect Stretch to lengthen the erect penis is the same exercise as the classic Penis Stretching. In this penis enlargement exercise, the length of the penis in the flaccid state is transferred to the erect state.
- Erect Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Gentle Stretch
The Gentle Stretch penis enlargement exercise applies the concept of active isolated stretching. When a small number of these stretches are applied during restroom breaks throughout the day, they can be very effective for penis length enlargement.
- Gentle Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Hanging Penis Weights
- Intensity: high
- Injury risk: high
- Video
Hanging Penis Weights on penis is a traditional penis enlargement exercise of primitive peoples. This penis hanging method should only be used by experienced users. Regular routine allows penis length results of up to 45 inches.
- Hanging Penis Weights mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Helicopter Shake
The Helicopter Shake is a penis length enhancement that increases the blood flow into the penis shaft and glans, and it mildly stretches the shaft. In this penis enlargement exercise, the penis is twirled around like a helicopter blade.
- Helicopter Shake mainly targets penis length and will enlarge or enhance:
- blood circulation
- erect penis length
- flaccid penis length
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Horse Squeeze
The Horse Squeezes to improve penis size concentrates its exercise intensity on the horizontal overstretching of the erectile tissue. This penis enlargement exercise mainly expands the middle part of the shaft.
- Horse Squeeze mainly targets penis girth and will enlarge or enhance:
- erect glans size
- erect penis girth
- flaccid glans size
- flaccid penis girth
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Hot Kegel Clench
The Hot Kegel Clench is a great penis enlargement warm-up exercise. The Hot Wrap makes the penis more elastic and thus more susceptible to the effects of the workout, while the Kegel Clench exercises work out the pelvic floor muscles.
- Hot Kegel Clench mainly targets pelvic floor muscles and will enlarge or enhance:
- blood circulation
- ejaculation control
- ejaculation intensity
- ejaculation volume
- erection strength
- injury prevention
- prostate health
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Hot Kegel Stretch
- Exercise: beginners
- Difficulty: easy
- Intensity: low
- Injury risk: low
- Combo exercise
- Video
The Hot Kegel Stretch for penis lengthening is a combination of penis enlargement exercises; Basic Stretch, Kegel Clench, and a Hot Wrap. While pulling forward, the tension is increased with each contraction of the pelvic floor muscle.
- Hot Kegel Stretch mainly targets penis length, pelvic floor muscles and will enlarge or enhance:
- blood circulation
- ejaculation control
- ejaculation intensity
- ejaculation volume
- erect penis length
- erection strength
- flaccid penis length
- injury prevention
- prostate health
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Hot Wrap
Before starting a penis enlargement workout, the penis has to be warmed up. The warm up will make the penis more elastic and thus more susceptible to the effects of the Jelqing or Stretching. Also, the penis warm up reduces the risk of injuries.
- This penis enlargement exercise mainly targets penis warm up and increases:
- blood circulation
- injury prevention
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Jelqing
- Intensity: low
- Injury risk: low
- Combo exercise
- Video
Arabic Jelqing or Jelq is a classic basic exercise for penis enlargement. Almost every newcomer starts with her. These 5 different methods permanently increase the erectile tissue of the penis.
- Jelqing mainly targets penis girth, penis length and will enlarge or enhance:
- erect glans size
- erect penis girth
- erect penis length
- flaccid glans size
- flaccid penis girth
- flaccid penis length
- penis straightening
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Kegel Exercise
- Intensity: low
- Injury risk: low
- Video
The Kegel Exercise for men strengthen the muscles in the pelvic floor. This exercise for erectile dysfunction, increases endurance during sex and promotes prostate health.
- Kegel Excercise mainly targets pelvic floor muscles and will enlarge or enhance:
- blood circulation
- ejaculation control
- ejaculation intensity
- ejaculation volume
- erection strength
- prostate health
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NBPEL | Non Bone Pressed Erect Length
The NBPEL Method of penis measurement determines the length of the fully erect penis. In this measuring technique, a ruler is applied right above the shaft without pressing against the pubic bone.
- NBPEL Method to measure penis size will enlarge or enhance:
- track progress
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Penis Clamping
- Intensity: high
- Injury risk: high
- Video
The Penis Clamping penis enlargement exercise works with the help of a Cable Clamp, which brings more blood into the penis. This Clamping device severely restricts blood flow in the penis and builds up an extreme amount of pressure to thicken and widen the penis for permanent gains.
- Penis Clamping mainly targets penis girth and will enlarge or enhance:
- blood circulation
- erect glans size
- erect penis girth
- flaccid glans size
- flaccid penis girth
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Penis Pumping
- Intensity: high
- Injury risk: medium
- Video
Penis Pumping works with the help of a penis vacuum pump and increase penis girth permanently. If you pumping the penis the vacuum expands the erectile tissue and stretches the suspensory ligament of the penis.
Penis Pumping mainly targets penis girth and will enlarge or enhance: erect glans size, erect penis girth, blood circulation, flaccid glans size, flaccid penis girth.
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Rotation Stretch
The Rotation Stretch is a stretch performed for male penis growth in a circular motion. Pulling while rotating 360 degrees target makes this penis enlargement exercise stretch all tissue of the penis.
- Rotation Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Side Jelq
The Side Jelq for a large penis is a jelq variation where the stroke alternately curves to the sides. This penis enlargement exercise can be used to straighten a curve, by only stroking in the opposite direction of the curve.
- Side Jelq mainly targets penis girth, penis length and will enlarge or enhance:
- erect glans size
- erect penis girth
- erect penis length
- flaccid glans size
- flaccid penis girth
- flaccid penis length
- penis straightening
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Sink Stretch
- Intensity: medium
- Injury risk: medium
Sink Stretch can be exercied quickly and easily in the morning after getting up. With this exercise to increase penis size immediately you are stretching the suspensory ligament and slowly pull it out of the body.
- Sink Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Sit Down Stretch
- Intensity: medium
- Injury risk: medium
Sit Down Stretch penis enlargement exercise can be done without hands and is great for in between or at the end of a practice PE session. You have to pull the penis backwards, sit on it and thus fixate the penis.
- Sit Down Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Sit Up Stretch
- Intensity: medium
- Injury risk: medium
Sit Up Stretch is exercised on the back. Pull yourself up on the penis. This penis enlargement exercise stretches the tether and gives a good pulling force on the whole radius.
- Sit Up Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Towel Raise
The Towel Raise penis enlargement exercise strengthens the pelvic floor muscle. A (hand)towel is placed over a fully erect penis and lifted by performing a Kegel Clench.
- Towel Raise mainly targets pelvic floor muscles and will enlarge or enhance:
- blood circulation
- ejaculation control
- ejaculation intensity
- ejaculation volume
- erection strength
- prostate health
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Twisted Stretch
The Twisted Stretch to make the penis bigger mainly stretches the shaft and the penis ligaments. In this penis enlargement exercise, the flaccid penis is twisted one or two times and concurrently pulled forward.
- Twisted Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Uli Squeeze
The Uli Squeeze for penis widening is one of the most popular and most used blood congestion grips. In this penis enlargement exercise, blood is dammed at the base of the penis while a slight forward movement of the hand further increases the pressure on the erectile tissue.
- Uli Squeeze mainly targets penis girth and will enlarge or enhance:
- erect glans size
- erect penis girth
- flaccid glans size
- flaccid penis girth
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Increase Penis Length Videos
- Beginner
- Advanced
- 10 Videos
Short penis exercises videos show different variants of penis enlargement. All manual grip techniques are done by hand. A double view from the front and from the side ensures a good overview and helps with the right imitation.
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Increase Penis Girth Videos
- Beginner
- Advanced
- 19 Videos
These videos for increase penis girth explain the best massage exercises for more penis thickness. All practices are done by hand. A two-way view from the front and from the side provides a safe help with penis training.
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Pelvic Floor Exercises Videos
- Beginner
- Advanced
- 5 Videos
Best PC muscle training in a video tutorial. These penis exercises strengthen the pelvic floor for better erections and naturally increase sexual stamina.
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V-Stretch
The V-Stretch for penis extension pushes the penis down, while pulling it forward. This penis enlargement exercise mainly stretches the bottom part of the shaft. It is the opposite exercise of the A-Stretch.
- V-Stretch mainly targets penis length and will enlarge or enhance:
- erect penis length
- flaccid penis length
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Vertical Jelq
The Vertical Jelq (V Jelq) for penis growth is a Wet Jelq variation where the stroke curves down. This penis enlargement exercise can be used to straighten an upward curve.
- Vertical Jelq mainly targets penis girth, penis length and will enlarge or enhance:
- erect glans size
- erect penis girth
- erect penis length
- flaccid glans size
- flaccid penis girth
- flaccid penis length
- penis straightening
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Wet Jelq
The Wet Jelq for more penis size is one of the primary penis enlargement exercises. Jelqing is mostly considered a girth exercise, but some have reported substantial length gains from it.
- Wet Jelq mainly targets penis girth, penis length and will enlarge or enhance:
- erect glans size
- erect penis girth
- erect penis length
- flaccid glans size
- flaccid penis girth
- flaccid penis length
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Penis Workout
- Beginner
- Advanced
- 6 Videos
Penis plans for individual length and thickness workout. These penis programs combine different exercises with the right number of repetitions.