Written by Dr. Shlomo Raz, MD

Updated on November 19, 2018

Looking to add some size to your penis by stretching?

You're in the right place.

Here are the top 10 penis stretching exercises and how to do them.

Or, go here if you don't have time to do exercises and want to get them done automatically.

The Basic Penis Stretch

Basic Penis Stretch Step-by-step

  1. Grip your penis behind the head and gently pull downward. Hold the stretch for roughly 30 seconds.

  2. Repeat in the following directions and hold each stretch for 30 seconds.

The Slow Crank Penis Exercise

Erection Level: 0 To 50 Percent

Recommended Reps: 10

This is very similar to the basic penis stretch above.

However, keep the tension in the stretch when transitioning to each angle.

It's like slowly cranking your penis in a circle.

Slow Crank Step-by-step

  1. Stretch your penis straight up.

  2. Move the penis to the right; then straight down; then to the left; and then back up again—making a complete circle.

  3. The circular revolution (full 360 degrees) should last 10-15 seconds.

A-stretch Penis Exercise

Erection Level: 0 TO 50 Percent

Recommended Reps: 5

Use a cylindrical object, like your forearm, Red Bull can, or a thick diameter PVC pipe to perform this stretch.

A-stretch Step-by-step

  1. Grip the penis approximately one inch below the glans and pull straight out from the body.

  2. Place the cylindrical object or arm below the penis and stretch the penis over the object, while simultaneously pushing up on the object.

  3. Hold and work the penis for fifteen to twenty seconds.

The Bundled Stretch

This one much like wringing out a wash-cloth, except you're doing it to your penis.

You twist your penis 1-3 times to perform the stretch.

Hold the stretch for the given amount of time (e.g. 30 seconds).

Bundled Stretch Step-by-step

  1. Grab your penis with one hand so you can bundle.

  2. With that hand, twist your penis to the desired number of rotations that you are going to be stretching with.

  3. Secure a grip while bundled just under your glans as you would for any other stretch, and gently stretch your penis so that you feel resistance.

The bundled stretch is great for giving your penile tissues a new stretch compared to the basic pulling motions of the basic stretch.

Great for mixing things up.

The Internal Stretch

Erection Level: 0 TO 50 Percent.

Recommended Reps: 5

This penis exercise uses two hands.

Internal Stretch Step-by-step

  1. Sit down and spread your legs apart.

  2. HAND 1: Place an OK-grip around your penis and your scrotum. This grip should be at the base, with your penis and testicles hanging out of the grip. Don’t grip the actual testicles!

  3. HAND 1: Stretch your penis and testicles straight up, towards your head.

  4. HAND 2: Simultaneously grip your penis an inch below the glans and also pull straight up.

  5. Hold both hands in place for twenty to thirty seconds.

Jai Stretching Exercise

Erection Level: 0 TO 40 Percent

Recommended Reps: 20

The Jai Stretch Step-by-step

  1. Gently stretch your penis and hold for two seconds.

  2. While still holding the penis, release the stretch for two seconds.

  3. Repeat steps two and three until you reach desired number of reps.

Jai Stretching Tips!

Pull Gently.

The goal is to perform a very light, quick stretch; this exercise should last approximately two seconds.

If you pull too hard, or for too long, the JAI stretches won’t be effective.

Leg Tuck Pull Penis Exercise

Erection Level: 10-30 Percent

Recommended Reps: 10

Leg Tuck Pull Step-by-step

  1. Bend forward and let your penis hang low.

  2. Reach behind your back and grip your penis just below the glans.

  3. Pull your penis directly back and then upwards, towards your butt.

  4. Hold your penis against your butt for 20-30 seconds. This is one rep.

The Ruler Stretch (AKA Bone Pressed Flaccid Length (BPFL) Measurement

Erection Level: 0-20 Percent

Recommended Reps: 5

This is exercise allows you to keep track of your gains as well as allow you to keep challenging yourself, by learning your personal best.

Ruler Stretch Step-by-step

  1. Grip your penis just below your glans.

  2. Gently press the end of a ruler into your pelvis at the base of your penis (where your penis connects to your body).

  3. Stretch you’re your penis, keeping the ruler as steady as possible.

  4. Take a measurement.

  5. To challenge yourself, try to just stretch your penis just slightly further than your previous stretch. Do not to stretch yourself such that you experience sharp pain.

You can also use the ruler to make sure you're challenging yourself, and at the very least, make sure you're maintaining a certain pull.

Side-to-Side Stretch

Erection Level: 50 Percent

Recommended Reps: 50

Side-to-Side Stretch Step-by-step

  1. Stand up feet shoulder-width apart, and bend your knees outwards a little. To create room between your legs.

  2. Grip your penis just below the glans and stretch directly downwards.

  3. Keeping the tension in your penis, move your hand to the inner part of your left thigh and hold for 2-5 seconds.

  4. Now move your hand with your penis to your inner right thigh and hold for 2-5 seconds.

  5. Stretching to the left and to the right consists of one rep.

This penis exercise is great for getting the ligaments on the top part of your shaft because you're stretching downwards.

For most guys, this ligament is their smallest one, and the one that creates the bottleneck in their length gains.

Therefore, it's definitely not a stretch to ignore.

Penis Enlargement Exercises: How To Warm-up

Why should you do warm-ups? Two important reasons.

  1. Prevent exercise injury

  2. Maximize enlargement results

Just like warming up at the gym, you warm-up your penile tissues to ease and prepare these tissues for the tension.

The best way to warm-up for stretching is to apply heat to your penis.

The most convenient way, but one way is to wrap a warm, wet washcloth around your penis for 1-3 minutes.

Why do we need to do this?

Consider the two extreme cases: being in a cold-room, versus being outside in warm weather.

What happens? In the cold room, most guys experience penis "shrinkage".

Here the penile tissues are compressing – doing the opposite of what will happen when we want to stretch.

In warm, sunny weather, most guys' penis will expand and maximize their flaccid length.

This is the perfect condition to be doing penis training in.

And that's why we "warm" up.


Is that all?


Just do these exercises everyday, 20 minutes each day.

Those penis exercises above are for length.

If you think penis exercises may be too time consuming, you may want to invest in a penis extender.

Enlargement devices literally do all the stretching for you, so you don't have to.

You also might want to try jelqing exercises specficially for length enlargement.

Next let's talk about the penis exercises for girth.

Frequently Asked Penis Stretching Questions

How Much Stretching Should I Do A Day?

You should do 20 minutes of stretching every day to make gains in a timely manner.

How Hard Should I Pull My Penis When Stretching?

The goal is to pull hard enough to stretch the tissues in the penis, but not hard enough to inflict pain.

Finding the right amount takes practice.

At first, use gentle, easy penis stretches. After a few weeks, gradually increase the intensity.

What Should I Feel When Doing Penis Stretching?

During and after a stretch, it’s not uncommon to feel a slight tingling sensation, and a feeling of fatigue in your penis.

This is similar to feeling fatiuged after a traditional workout (jogging / gym workout).

If you have any of these, you are on the right track.


If you feel sharp pain, you should stop immediately.

1. Jelqing Exercises

We won't really go into a huge depth of jelqing. Our comprehensive, complete exercise guide already does that.

However, we do want to emphasize that the best penis exercise for girth, is, in fact, jelqing.

There are a couple reasons:

  • It doesn't cost you a dime (for the most part).

  • It's easy to learn.

  • You can start doing it immediately.

Quick Steps on How to Jelq

After you read this, you'll pretty much know the basics of jelqing and can start exercising right away.

  • Form an OK-grip by pressing the tip of your pointer finger and thumb together.

  • Wrap the OK-grip around the base of your penis shaft.

  • an example of an OK-grip which is used for jelqing

  • Applying some pressure onto your shaft, slide the OK-grip slowly towards the base of the glans - that is, the top of your shaft.

  • You just completed one jelq rep.

Be sure to do each jelq rep for a full 3-5 seconds. Don't cut corners - that's one of the biggest mistakes men do during jelqing exercises.

Not only that, but you can also modify your jelqing exercises to target girth enlargement as well.

Let's look at the next method to increase penis girth.

2. Bathmate Pump Exercises

Bathmate is a water-based pump that is made by the company Hydromax.

a glamor shot of the Bathmate penis pump

Rather than a air-filled chamber, it uses a water-filled one to prevent blisters and being overall safer by generating a more stable pressure. This is opposed to a more volatile one in air-filled pumps that you may see on the market.

To be honest, you'll see visual enlargement results with the Bathmate (although temporary), immediately after using it, compared to jelqing. There are both short-term gains (ones that go away after a few hours), and long-term ones - as long as you're consistent with using the Bathmate.

The Quick Guide on How to Use the Bathmate

Here are the steps on how your typical Bathmate session should go:

  1. Make sure that your pubic hair trimmed (or shaved) as short as possible to make sure that the pump's suction doesn't slip off.

  2. Fill the pump with hot water from your shower or bath.

  3. As best as possible, without spilling water, slide the water-filled pump over your erect penis.

  4. Push the pump towards your pelvis to increase the pressure and seal the suction.

  5. When the pump is deployed, wear it for 10-15 minutes. Do not go over 15 minutes in a single session as advised by the company and many other Bathmate users.

  6. Limit yourself to 1 Bathmate session a day, if you're a beginner or intermediate Bathmate user.

For our more details on the Bathmate check out our complete, definitive guide on the Bathmate penis pump.

Or if you need to get your hands on a Bathmate penis pump, go here.

Some really advanced Bathmate users may do 2 exercise sessions a day, but must seperate each session by at least 8 hours.

The Easiest Bathmate Enlargement Routine

Just got the Bathmate and don't know where to start? Do this routine and you'll be all set - this routine is pretty much all you need to be successful with the Bathmate.

Do a typical Bathmate session 5 times a week. If you aboslutely must miss sessions make sure you get in at least 2 sessions in a week, preferably spread out at different points in the week.

For each session use the Bathmate for the full 15 minutes.

When first starting out with the Bathmate, stick your penis in at a 70% erection level so you can get used to it and not risk hurting yourself from jumping in the deep.

As you get used to using the device, slowly increase the erection level that you have before sticking your penis in the Bathmate. Do this until you can use a 100% hard erection with the Bathmate.

Some other tips and considerations when using the Bathmate

One thing you can do with the Bathmate is to buy the leash from Hydromax which allows you to stand-up with the Bathmate on and not have to hold it up with your hands. This makes exercising so much easier.

Alternatively, you can fill your tub slightly and just sit in the Bathtub, lean back and relax. You'll probably still have to hold the Bathmate up and stable with your hands, although it's not as bad when you're sitting (compared to standing).

I like to watch Youtube on my smartphone while I wait the 15 minutes for the Bathmate session. Alternatively you can watch porn or something more arousing to keep your boner nice and hard. However, just make sure you don't get your smartphone wet!

a guy using his laptop while in the bathtub

The In-Pump Shaft Bend

While this exercise isn't specifically for penis girth (simply using the Bathmate itself is already sufficient), if you're trying to get some length gains in as well, you can do this exercise to get those bonus length gains.

This is a good variation to the typical stretching exercises and penis extender device enlargement routines that most guys stick with.

This exercise targets the penile ligaments that directly affect how long your penis is. After you learn how to do this exercise, you'll definitely see (and feel) why this contributes to length gains.

Here are the steps to do the In-Pump Shaft Bend:

  1. Get a stable pump on your penis.

  2. Push the Bathmate up like a joystick. Hold for 10 seconds.

  3. Push the Bathmate to the left. Hold for 10 seconds.

  4. Push the Bathmate downwards. Hold for 10 seconds.

  5. Push the Bathmate to the right. Hold for 10 seconds.

  6. Repeat at least 10 times, going all the way around.

This penile exercise is great because it gives you something else to do, otherwise you're just sitting around with the Bathmate on.

Don't get me wrong, you're going to see great girth gains from the Bathmate, but you're also going to get get twice as much from the time that you're putting in sitting in the bathtub with the Bathmate on.

3. Compression Penis Exercises

How to do Compression Penis Girth Exercises

  1. Make an OK sign with the pointer and thumb of both hands.

  2. Place one OK grip around the base of your glans and the other at the base of your shaft.

  3. Slowly move both OK grips together towards the middle of your penis shaft, stretching the tissues inward.

  4. That completes 1 compression exercise repetition. Be sure to take 3-5 seconds for each compression rep.

When you move the fingers towards your shaft, try to get a stroking motion, similar to jelqing.

Although compression exercises are a perfectly valid form of exercise for girth, they aren't as popular as jelqing or the Bathmate.

Regardless, it's a useful penis enlargement method to have in your aresenal.

Penis Girth Exercises Routine Plan

So now that you know exactly what to do to increase penis girth, how often should you do them?

Ideally, you want to get one form of penis exercise for girth for at least one session each day.

One girth training session can consist of one of the following:

  • Jelqing: 200-500 reps

  • Bathmate: 15-20 minutes

  • Compression: 250-500 reps

Only take one day off during the week, say Saturday or Sunday.

How to make sure you're being safe when doing penis exercises for girth

The biggest key to all penis exercises for girth is to make sure that you don't feel pain when doing the exercises.

Sure, of course, you're going to feel pressure due to the forces that you're applying to your penis. But in no way, should you feel any sharp, accute, constant pain during or after you do these exercises.

If you are feeling this sort of sharp pain, you need to tone down the intensity for a bit. Let your penis rest.

If you follow this simple rule, you'll have no problem doing all penis enlargement exercises safely.

For more mistakes that guys usually make, check out the 6 common mistakes the guys make when doing penis enlargement.

Here are the penis health benefits to doing penis exercises

The main benefit of penis exercises is penis size enlargement.

However, there are other benefits as well.

These include benefits like:

  • A penis with more girth
  • An increase in penis length
  • Harder erections to combat ED.
  • Lasting longer in the bedroom.

There is also another major side benefit of penile exercise and gaining size:

Your self-confidence outside of the bedroom in daily life.

Your penis is the symbol of your masculinity whether you like it or not.

When you feel good about your penis size, you feel good about yourself. Point blank period.

You will quickly see that this positively affects every aspect of you life – professional and professional.

Penis Exercises: The Scientific Theory

There are various theories surrounding the penis exercises and bodybuilding processes.

Rob Michaels, penis enlargement authority and expert of the book Penis Exercises notes:

"Considering the fact that penile exercising makes erections stronger, harder, and longer-lasting, it would make sense that penis exercising either creates more smooth muscle cells or causes the smooth muscle cells to grow."

Either way penis exercises trigger the penile cells to grow through resistance forces.

Penis Exercising and the Inner Penis Tissue

Your penis is longer than what you might originally think.

There are many penis exercise ligaments inside the penis.

Your body hides nearly half of your "inner penis" in place. This includes your penile ligaments.

The inner penis elongates by stretching and training these ligaments - all with penis exercise.

This allows more of the inner penis to come forward, outside of the pelvis area, which results in increased penis length.

Penis Exercising and the Tunica

Stretches also elongate the connective penile tissue (known as the tunica) that surrounds the penis shaft.

This allows further growth, as the smooth muscle penile tissue grows.

This growth (along with the other benefits, such as curing erectile dysfunction and premature ejaculation) is exactly why men want to do penis exercises.

However, if this ligament is severed, you lose your erection angle.

This is why gentle stretching and elongating of the ligament is preferred, by many men over surgery.

In fact, in one form of penis surgery, doctors actually cut this ligament, and the result was not good.

Bonus Penis Exercise: Kegels

Ok, so kegels are not really a penis exercise.

But they are critical to optimizing penis health and sexual performance.

It strengthens your abdominal, pelvic floor, hip, and upper leg muscles.

Not only that, but, it strengthens your lymphatic system to help remove toxins from your cells.

This helps you feel less lethargic and more energized for sex.

How to do this Exercise:

  1. Begin by squeezing the muscles you would use to stop the stream of urine and hold the contraction for 1 to 2 seconds (concentrate on only using your pelvic muscles, and not your glutes, thigh, or hip muscles).

  2. Release.

  3. Repeat 30 times, resting one minute when you’re finished.

  4. Perform 3 sets, 3 to 4 times a week.

The Penis Exercise We Don't Recommend:

That penis exercise is none other than:

Penis Enlargement Hanging


Because it is too aggressive and dangerous.

Penis hanging is the act of hanging heavy weights from your penis over a period of time.

It is less like a penis exercise and more like torture.

If there is any pain in the exercise, you should stop immediately.

For this reason alone, we cannot recommend this as a legitimate penile exercise.

It's really bad for your penis health in the long run.

While some advocate that you start light with this enlargement exercise, the sheer amount of force is too simply too risky.

That's why we don't recommend it.

You should be perfectly find with hand stretching penis exercises.

Not only are these exercises safe, but they are effective.

Penis enlargement doesn't have to be dangerous, to be effective, in fact, the lighter, more moderate exercises and techniques are acatually more effective than the aggressive ones.

This includes penis enlargement surgery - something we definitely don't recommend.

Penis Exercise To Naturally Increase Size

As a man, If you are concerned about increasing your penis length, the best and most enjoyable plan is to stick with these penis exercises and do them everyday.

There are penis-lengthening surgical procedures, but they all have dangerous risky drawbacks.

During surgery, a doctor releases a ligament so that more of the penis can move outside the body - that's where the additional penis length comes from.

Remember, your penis is actually about 50% inside your body. That's because the penis has a suspensory ligament that attaches the penile tissue to your pelvic bone.

It’s a serious and risky procedure that takes many months to heal, so you should truly decide if gaining that extra inch or so is worth the risk.

Hopefully now, you know everything you needed to know about penis enlargement exercises!

Penis Exercise Lubricants

Lubricants not only make penis exercising more effective, they also make them feel good.

You can try to use some of these lubricants for your penis exercises:

  • Olive oil

  • Lavender oil

  • Almond oil

The best part is that they feel great on your penis.

Not only that, but they are probably one of the cheapest enlargement tools that you can get your hands on.

Some may not like them because they are sticky, and it takes a lot of washing to get them out of your penis area.

However, as long as you have a private area, you can definitely make use of lubricants for your enlargement routine.

Penis Exercise Safety Rules

Here are some rules that you should follow to see the maximum amount of enlargement results:

    Do an exercise session at least once a day.

    Make sure each exercise session lasts at least 30 minutes.

    Don't do penis exercises for over an hour.

    Stop all enlargement training immediately if you feel any sharp pain.

"Hey man, here's free shipping on this penis pump, all on me."
Kind regards, Dr. Raz

Maybe later

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"Hey man, here's free shipping on this penis pump, all on me."
Kind regards, Dr. Raz

Maybe later