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Reverse Kegel exercises: what they are and when you need them

Kegel exercises get all the attention, but there's an opposite move getting more and more airtime. For some people, it matters more than the squeeze.

4 min read·Grounded in published research, sourcesPublished  · Updated

If you've spent any time in the pelvic-health corner of the internet lately, you've seen the term: the reverse Kegel. It's the move people reach for when the usual advice (squeeze, squeeze, squeeze) isn't helping, or is quietly making things worse. So what is it, and do you need it?

What a reverse Kegel actually is

A normal Kegel is a lift: you draw the pelvic floor up and in. A reverse Kegel is the opposite: a gentle lengthening and letting-go, where you allow those muscles to soften and release downward and outward. Think of it as the deliberate, practiced version of fully relaxing the muscle, rather than gripping it.

One crucial distinction: a reverse Kegel is a gentle, controlled release, not a hard downward push. Straining or bearing down (forcing pressure down, like an effortful strain) is a different thing entirely, and it's the one motion to avoid. Reverse Kegel exercises are about softening, not forcing.

Why they're having a moment

More and more people are learning that a pelvic floor which is too tight can cause as much trouble as one that's too weak, and you can't fix tight by clenching harder. That realization is exactly why reverse Kegel exercises and "release work" have taken off online. For an overactive, gripping pelvic floor, learning to let go is the whole point.

Signs the release might matter more for you

Reverse Kegel exercises and relaxation tend to matter more than strengthening if you have any of these, and they're worth a specialist's eyes, not just an internet routine:

If that's you, more squeezing can genuinely make things worse. A pelvic floor physiotherapist can tell you whether your floor needs strengthening, releasing, or a mix, and that's worth knowing before you pick a routine.

The thing most routines miss

Every Kegel already has a reverse built in.

Here's the part the "just squeeze" advice skips: the release is half the exercise. A squeeze with no real letting-go afterwards is only ever half a rep, and over time, all-squeeze-no-release is one way a floor gets tight. This is exactly why Kegelia paces both phases: the lift, and the full release. The jellyfish opens, and you let go, every single time.

How to try a gentle release

Breathe in slowly and, as you do, let your belly and pelvic floor soften and gently expand, as if everything down there is quietly opening, with no effort or force. Let the out-breath stay relaxed too. Keep it light: if you're straining to do it, you've gone too far. A few slow, easy breaths is plenty. If you're managing pelvic pain or tightness, do this under the guidance of a specialist rather than freelancing it.

Lift and let go.

Kegelia paces both halves of the move, not just the squeeze.

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Frequently asked

What is the difference between a Kegel and a reverse Kegel?

A Kegel exercise includes a pelvic floor contraction followed by a full release. Reverse Kegel is a descriptive name used online for focusing on gentle relaxation or lengthening, but the Faubion review does not define it as a separate proven treatment. Start by learning both phases of a standard repetition and seek guidance if relaxation is difficult. The Kegelia app shows both phases of a standard repetition: the jellyfish's bell draws up and in for the lift and opens fully for the release. The lift and release of a correct Kegel

Is a reverse Kegel the same as bearing down?

No. Pelvic floor relaxation means allowing the muscles to soften and lengthen without an effortful push, while bearing down adds downward pressure. An NHS pelvic-health guide states that the muscles should soften, widen and lengthen and that there is no need to push or bear down. If the two movements feel the same to you, stop and ask a pelvic floor clinician to check the technique. Signs that a Kegel movement is off

Should I do reverse Kegel exercises for a tight pelvic floor?

Do not diagnose a tight pelvic floor from one symptom or an internet checklist. Nonrelaxing pelvic floor dysfunction can involve pain and problems with urination, bowel movements or sexual function, and Faubion recommends selective evaluation and early referral for physical therapy. A clinician can decide whether your plan should emphasize relaxation, strengthening or both. The Kegelia app is built for strengthening practice, so it is not the tool for a pelvic floor that needs to learn to relax. When more Kegel exercises are not the answer

Do reverse Kegel exercises help with pelvic pain?

The evidence reviewed here does not show that self-guided reverse Kegel exercises treat pelvic pain. Faubion calls pelvic floor rehabilitation with neuromuscular education the cornerstone of therapy for nonrelaxing dysfunction and says treatment is guided by symptoms, which supports assessment and tailored physical therapy rather than a universal home remedy. What pelvic floor research supports

Should I do Kegel and reverse Kegel exercises together?

That depends on what an assessment finds. NIDDK describes a Kegel as squeezing, holding and relaxing the pelvic floor, while Faubion says relaxation and integrated function are as important as strengthening; neither source supports choosing a strengthening-only or relaxation-only plan from symptoms alone. The Kegelia app shows both phases of practice, but it cannot decide which plan you need. An honest guide to Kegel limits

When should I see a specialist instead of doing reverse Kegel exercises?

Stop self-guided practice and arrange an assessment if it increases pain, urinary or bowel difficulty, pressure, heaviness or a bulge, or if you cannot relax without pushing down. Blood in the urine, persistent bladder or urethral pain and difficulty emptying need medical evaluation rather than a different internet exercise. Pelvic floor care for bladder symptoms

Keep going

How to do Kegel exercises correctlyThe lift, and the release. Are Kegel exercises overrated?An honest take on the backlash. Are you doing Kegel exercises right?Quick self-checks. The scienceWhat the research actually says. Menopause & afterStaying strong as your body changes. Bladder leakageFor the sneeze, the laugh, the run. How to choose a Kegel appAn honest side-by-side of what matters. Vaginismus exercises: what actually helpsWhy relaxation comes before strengthening.

This guide is based on published research and clinical how-to references. See sources →

Kegelia supports pelvic floor strength and recovery. It is not a medical device and does not diagnose, treat, or cure any condition. This article is general information, not medical advice: for anything specific to your body, talk to a clinician.