Best Sex Exercise for Men To Unlock Rock-Solid Erections, Stamina & Thrusting Power

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Best Sex Exercise for Men To Unlock Rock-Solid Erections, Stamina & Thrusting Power

Marco doing core exercises to boost erection strength, stamina, and thrusting power.
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If sex were an Olympic sport, would you even qualify? Around 30% of men struggle with erection or stamina issues by age of 40-70. But, is that the end of the world? No, my man!—you can train for better performance. Stronger, longer, and harder starts here. Keep reading.

In this article, we'll cover:

  • Proven sex-specific exercises to improve stamina, erection quality, and stroke control.
  • Exercises to avoid that might be killing your sexual performance.
  • The 5 Tibetans—a secret weapon to uplevel your sex game.

Proven & Effective Sex Exercises for Maximum Stamina & Better Bedroom Performance

You wouldn’t show up to a fight untrained, right? So why show up to the bedroom unprepared? These exercises specifically target the muscles you use during sex—giving you better thrusting power, longer endurance, and mind-blowing erections.

Exercise #1 – Kegel Mastery for Rock-Solid Erections

Marco performing Kegel exercises to build pelvic strength for rock-solid erections.

Your pelvic floor muscles are the MVPs of sexual function and erection control. Regular pelvic floor exercises (Kegel exercises) not only improve sexual function, but also help treat sexual dysfunction like erectile issues or premature ejaculation—often without the need for expensive treatment or visits to doctors. So if you're experiencing symptoms of weak erections or poor stamina, start now.

How To Do It?

  • Contract your pelvic floor (the same muscles you use to stop urine or control a bowel movement or avoid accidentally passing gas).
  • Hold for 3-5 seconds, then release your muscles.
  • Repeat for three to five sets, aiming for 15 reps per set.
  • Do this daily for at least a week to start noticing improvements in your overall physical and sexual health.

Exercise #2 – Glute Bridges for Maximum Stroke Control

Marco performing glute bridges to enhance stroke control and pelvic strength.

Stronger glutes = better thrusting power, directly supporting your sexual activity and boosting sexual desire. Glute bridges also support the pelvic floor muscles, helping maintain erections by improving blood flow to your penis.

How To Do It?

  • Lie down with your knees bent, feet flat on the ground, and your stomach muscles relaxed.
  • Push through your heels, lifting your hips into a straight line.
  • Squeeze your glutes at the top, hold for 3 seconds, and lower.
  • Do three to five sets of 15 reps. (Check correct form on YouTube if you're unsure, or consult a physical therapist for personalized support.)

Exercise #3 – Hip Openers for Flexibility & Enhanced Sensitivity

Marco performs a hip-opening stretch on a red mat, improving flexibility and sensitivity for better movement in bed.

Ever feel stiff during sex? Poor hip mobility limits movement, making deep penetration and varied positions difficult—hurting your sexual function and reducing sexual desire. Improve flexibility and sensitivity with these easy moves.

How To Do It?

  • Get into frog pose (knees bent wide, feet together, hands flat).
  • Slowly push hips back, breathe deeply to keep your stomach muscles relaxed.
  • Hold for 30 seconds, repeat three times.
  • Great for anyone whose job or lifestyle (like prolonged sitting or even diabetes) restricts movement.

Exercise #4 – Bodyweight Lunges for Hip Mobility & Deeper Penetration

Marco performs a deep lunge stretch on a red mat, improving hip mobility and control for deeper penetration in bed.

Lunges are a prime example of functional training—they directly improve sexual mobility, especially by strengthening your left and right leg for balanced thrusting power.

How To Do It?

  • Step forward with your left leg, lowering until knees reach 90-degree angles.
  • Push back up and switch legs.
  • Repeat for three to five sets, 10 reps each leg.

Exercise #5 – Hanging Knee Raises for Core Stability & Motion Control

A strong core supports your entire body, improving thrust accuracy, stamina, and reducing risk of injury, thus directly enhancing sexual function.

How To Do It?

  • Hang from a pull-up bar or rings with hands shoulder-width apart.
  • Lift knees to your chest, keeping stomach muscles relaxed yet core engaged.
  • Lower slowly and controlled.
  • Repeat for three to five sets of 12 reps.
Marco hangs from rings, lifting his knees to boost core stability and thrust control.

Exercise #6 – High-Intensity Interval Training (HIIT) for Lasting Endurance

Marco jogs in a park, training endurance with high-intensity interval sprints.

Sex is cardio. HIIT boosts cardiovascular health, endurance, and supports stable blood sugar levels, which is critical if you're managing diabetes.

How To Do It?

  • 30-second sprint + 30-second rest.
  • Repeat for 10 minutes.

Exercise #7 – Box Jumps for Explosive Sexual Power

Marco performs box jumps, building explosive lower-body strength for powerful thrusting.

Need power behind your thrusts? Box jumps build explosive lower-body strength for harder, deeper strokes and significantly improve sexual endurance.

How To Do It?

  • Stand in front of a box or stable bench.
  • Jump up, land softly with knees slightly bent.
  • Step down and repeat three to five sets of 10 reps.

What’s the point of all this strength if you’re too tense to use it? A little mindfulness and stretching will keep you loose, calm, and in control.

Cool Down – Yoga & Meditation for Stamina & Presence

Marco sits cross-legged on a yoga mat, meditating to enhance stamina, control, and presence in the bedroom.

Sex isn’t just physical—it’s mental. A strong mind-body connection makes all the difference between lasting longer and losing control. The key? Relaxed stomach muscles, deep breathing, and full-body awareness. A calm, focused mind leads to better sexual stamina, stronger erections, and deeper intimacy with your partner.

Best Cool Down Moves

  • Child’s Pose: Stretches pelvic floor, lower back, and inner thighs, releasing tension that builds during sex.
  • Deep Breathing: Lowers stress hormones that cause premature ejaculation and helps control arousal levels.
  • Seated Forward Fold: Increases blood flow to the genital area, improving sensitivity and post-sex relaxation.
  • Supine Spinal Twist: Eases lower back tension and enhances hip flexibility for better movement control.
  • Lotus Pose Meditation: Encourages full-body relaxation, trains breath control, and enhances mindfulness during sex.

These cool-down exercises rewire your nervous system for better sexual control, improve recovery, and help you stay in the moment with your partner. Try ending your workout (or your night) with these moves, and you’ll feel the difference in your body and your performance.

Uh Uh, but mind you brother, not all workouts are bedroom-approved. Some straight-up sabotage your sex game. Here’s what not to do.

Exercises To Avoid When Training for Better Sexual Performance

Marco performs a weighted squat, risking excess pelvic floor tension that may affect sexual performance.

Not all exercises are sex-friendly. Some can tighten the pelvic floor too much, cut off circulation, or wreck your flexibility. And that’s a recipe for awkward mid-action cramps, limited movement, and even decreased erection quality. Not the vibe you’re going for.

  • Don't #1 – Weighted Squats (Too much pelvic floor tension)

    Squats are great… until they’re not. Overloading your squats can tighten the pelvic floor to the point where it holds tension rather than providing flexibility and strength—kind of like flexing your biceps 24/7 and wondering why they cramp up.
  • Don't #2 – Prolonged Cycling (Can compress the perineum)

    Long cycling sessions? Great for cardio, terrible for your nuts. Sitting for extended periods compresses the perineum, which houses crucial blood vessels and nerves responsible for erections. Less blood flow = weaker erections. Ouch.
  • Don't #3 – Heavy Deadlifts (May strain the pelvic muscles)

    Lifting big? Awesome. But overdoing deadlifts can put too much downward pressure on the pelvic muscles, making it harder for them to engage properly in bed. Translation? Less control, more discomfort, and possibly even erectile dysfunction.
  • Don't #4 – Weighted Cable Pull-Throughs (Potential dysfunction)

    Sure, cable pull-throughs target the glutes and hamstrings, but overloading the weight can overstretch the pelvic muscles and mess with your natural movement patterns. Basically, you’re training yourself into awkward thrusting mechanics—nobody wants that.
  • Don't #5 – Excessive Heavy Leg Press (Reduces hip mobility)

    Leg press machines build strength, but excessive heavy lifting here locks up your hip flexors, making it harder to move fluidly. If you want to thrust like a piston, not a rusty robot, ease up on the leg press and focus on mobility.

Disclaimer: Check reputable healthcare professionals, medical news, and channels on YouTube for detailed instructions and safety tips.

Now, my friend and incredible mentor Tao Semko taught me some secret movements that just happen to make you a stamina-packed machine. Today, I will pay it forward and share these secrets with you.

Andrew Explains The 5 Tibetans To Uplevel Your Sex Exercises

Ancient monks weren’t exactly training for the bedroom, but turns out, they were onto something. The Five Tibetans are movements designed to boost flexibility, stamina, and circulation—all key ingredients for top-tier sexual performance. If you want to last longer, move better, and feel energized, these exercises are your secret weapon.

Tibetan #1 – The Whirlwind

Marco performs The Whirlwind, a spinning exercise to boost testosterone, energy, and balance for better sexual performance.

Spinning isn’t just for ballerinas—it’s an ancient hack to boost testosterone, improve balance, and skyrocket energy levels. A little dizziness never hurt when you're looking to spice things up in bed.

How To Do It?

  • Stand tall, arms fully extended.
  • Begin spinning slowly clockwise.
  • Hold your breath as long as comfortable.
  • Gradually speed up, breathing naturally.

Tibetan #2 – Double Leg Lift

Marco performs the Double Leg Lift, a Tibetan exercise to strengthen core muscles, enhance control, and boost endurance in bed.

Think of this as a power booster for your thrusting muscles—strong lower abs mean better control, deeper penetration, and less fatigue mid-action.

Easy Version

  • Lie flat on your back, arms at your sides.
  • Bend your knees at a 90-degree angle.
  • Lift your knees toward your chest, breathing steadily.

Advanced Version (For maximum energy)

  • Lie flat, legs completely straight.
  • Simultaneously raise both legs up to 90 degrees while breathing deeply.
  • Lower without touching the floor, repeat.

Tibetan #3 – Kneeling Cobra

Marco performs the Kneeling Cobra, a Tibetan exercise that enhances spinal flexibility, posture, and chest-to-groin openness.

A flexible spine means smoother, more controlled movements during sex. Bonus, it opens your chest, making you look confident and dominant.

Easy Version

  • Kneel with hands on your hips or lower back.
  • Inhale while gently arching backward.
  • Exhale as you return to the upright position.

Advanced Version (For maximum energy)

  • Same setup, but inhale and arch back as far as comfortably possible.
  • Feel the deep stretch from chest to groin—without causing pain.

Tibetan #4 – The Table Maker

Marco performs The Table Maker, a Tibetan exercise that strengthens the core, glutes, and pelvic floor for better stamina and thrust control.

This exercise fires up your glutes, core, and pelvic floor for stronger thrusts and better stamina. Plus, it makes you look like a sex-position pro.

How To Do It?

  • Sit with legs outstretched.
  • Position your hands (palms flat, perpendicular to body, or knuckles for extra support).
  • Breathe in as you lift your hips, forming a flat table shape.
  • Hold for a few seconds, breathing steadily, then lower yourself while exhaling.
  • Hold the table as flat and long as you comfortably can.

Tibetan #5 – Hindu Push-Up

Marco performs the Hindu Push-Up, a Tibetan exercise that builds endurance, flexibility, and full-body strength for better control.

A full-body endurance move building strength, flexibility, and sexual stamina—perfect for longer-lasting, mind-blowing sessions.

Disclaimer: The Hindu Push-Up is advanced. Only attempt if you feel confident in your strength, flexibility, and control. Listen to your body and don’t overdo it.

Easy Variant

  • Begin in child's pose, breathing in deeply through your nose.
  • Stretch forward, exhaling slowly through your mouth.
  • Feel the stretch along your spine and shoulders.

Advanced Variant (Full Hindu Push-Up)

  • Start in downward-facing dog (like an inverted "V").
  • Gently pedal your legs, warming up your muscles.
  • Perform a smooth, swooping push-up motion—inhale down, exhale up.

General Instructions & Safety Tip

Aim to perform each Tibetan exercise for 7 to 21 repetitions. If you ever feel dizzy or experience mild vertigo—especially during the spinning movements—simply look downward and consciously direct your energy toward your feet. This grounding sensation helps recalibrate your balance, ensuring you stay safe, steady, and energized, both on the mat and between the sheets.

Incorporate these movements into your weekly routine and watch your energy, control, and sexual stamina skyrocket.

Monks mastered longevity, but let’s hear from someone who actually benefits from your bedroom stamina—your partner.

A Woman's Perspective.. 

On The Truth About Sex Exercises, Every Man Should Know

from Isabel
SEXUALITY COACH
Isabel, certified sexologist at SQL and SOS, smiles confidently by a wooden staircase. A woman’s perspective on sex exercises.

Men think that hitting the gym equals hitting it better in bed. And while muscle is great, strength alone doesn’t make you a great lover. It’s about control, endurance, flexibility, and presence. If you’re only training for biceps and abs, you’re missing the real game-changers in the bedroom.

Truth #1 – Strength Alone Isn’t Enough (Why Control Matters More in Bed)

A guy who can deadlift a car but loses control after a few seconds isn’t impressing anyone. Strength is sexy, but control is everything. The best lovers aren’t just strong; they know how to pace themselves, adapt to their partner, and keep the pleasure building.

Truth #2 – Lasting Longer Isn’t Just About Cardio (The Real Secret to Stamina)

It’s not just about running miles—it's about breathing, pelvic floor strength, and pacing yourself. If you don’t control your arousal, your endurance means nothing. Stamina in bed is about the ability to regulate excitement, not just physical endurance.

Truth #3 – Flexibility Makes a Bigger Difference Than You Think

If you’re stiff as a board, deep penetration and creative positions are off the table. Loosen up. Hip mobility and spinal flexibility are game changers. When you can move freely, your partner feels it—literally and figuratively.

Truth #4 – It’s Not About Thrusting Harder, It’s About Moving Better

More force isn’t always better—rhythm, control, and smooth movement win every time. Less jackhammering, more sensual motion. Sex is a dance, not a demolition project.

Truth #5 – Kegels Aren’t Just for Women (The Key to Stronger Erections & Control)

Yes, men should do Kegels. Stronger pelvic muscles = better erections and stamina. Do them. Your partner will thank you. A man with control over his arousal is 10x sexier than a man who only focuses on raw power.

Truth #6 – The Most Important Factor? Presence, Connection & Awareness

If you’re just focused on performance, you’re missing the point. The best lovers aren’t the strongest—they’re the most connected to their partner’s pleasure. Tune in, read her cues, and sync your rhythm—because that’s what makes sex unforgettable.

Alright, you’ve heard the real deal from a woman—now let’s tackle the burning questions still on your mind (and maybe in your pants).

Frequently Asked Questions

Got questions? Of course, you do. Because when it comes to leveling up in the bedroom, guessing isn’t a strategy. Let’s clear up the confusion so you can focus on what really matters—mind-blowing, toe-curling, can’t-walk-the-next-day kind of sex.

What’s the Fastest Way to Build Stamina for Better Sex?

High-Intensity Interval Training (HIIT) and Kegels are your best friends. HIIT builds heart-pounding endurance, while Kegels give you god-tier control over your erections and orgasms. Combine both, and you’ll last as long as you damn well please.

Are There Specific Exercises That Help Prevent Premature Ejaculation?

Absolutely. Kegels, deep breathing exercises, and edging training all teach your body how to delay orgasm and control arousal. The secret? Strengthen your pelvic floor and learn how to regulate your excitement levels before it’s too late.

How Can I Strengthen My Thrust Without Losing Rhythm?

Glute bridges, lunges, and core workouts like hanging knee raises are the power trio here. These exercises ensure your hips stay strong and controlled, meaning every stroke is precise, deep, and satisfying—not just a chaotic jackhammer session.

Will Weightlifting Improve My Performance in Bed, or Should I Focus on Other Workouts?

Weightlifting helps, but only if you’re doing the right kind. Focus on functional strength—glutes, hips, core, and pelvic muscles—rather than just biceps and chest. If your workout routine doesn’t include mobility, endurance, and control, you’re leaving gains (and orgasms) on the table.

Can a Bad Posture or a Weak Core Affect My Sex Life?

100%. A weak core means poor stability, weak thrusting, and less control in bed. Bad posture? That leads to back pain, stiffness, and an overall awkward experience. Fix your posture, strengthen your core, and watch your sexual performance skyrocket.

How Do I Know if My Pelvic Floor Muscles Are Weak, and What Can I Do About It?

If you struggle with leaking urine, trouble holding in gas, or inconsistent erections, your pelvic floor muscles need work. Start with Kegels, deep squats, and glute bridges to bring them back to full strength. You’ll notice the difference in and out of the bedroom.

Ready to transform from a One-Minute-Man to an all-night stand? Join our exclusive online course “The Lasting System” and overcome performance issues like premature ejaculation (lasting longer) or erectile dysfunction (getting & staying rock hard). Don’t just read about it - master it! Enroll today and start transforming your life. Get started Now!

CVR Blog - Single

Andrew Mioch

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Andrew Mioch is a certified sexologist and one of the world’s leading sex coaches and best-selling author after spending 10 years learning from experts all over the world.

Andrew has personally coached over 5,000 men. His expertise is regularly sought in publications such as Men's Health, Medium, and Cosmopolitan Magazine.

These days, Andrew spends most of his time coaching clients privately and also through SQL’s online Mastery Academy.

Disclosure: Our content is reader-supported. This means if you click on some of our links, then we may earn a commission. We only recommend products that we believe will add value to our readers.

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