7 Best Jawline Exercises for Men at Home, Step-by-Step Plan

Sadiq Quasim
20 hours ago
9 min read

Want a sharper, more defined jawline without gadgets or gimmicks? For many men, age, desk posture, long hours on screens, and a bit of extra weight can soften the lines of the lower face. While you can’t change your bone structure, you can train the muscles that frame your jaw and support your neck. Strengthening these often-neglected areas can create cleaner contours, improve posture, and ease day‑to‑day tension—provided you use the right technique and progress sensibly.

This guide gives you a clear, step-by-step plan you can follow at home. You’ll learn seven targeted jawline exercises for men, complete with what each move works, exact reps and progression, and the form cues that keep your neck and jaw safe. We’ll steer you away from internet fads (like extreme “mewing” or bite devices) and focus on proven, equipment‑free movements that fit into a 6–10 minute routine. Prefer tailored advice? We also outline how the team at Wigmore Smiles & Aesthetics in Luton can assess your jaw, bite, and posture to create a personalised plan that complements your goals. Ready to train smarter and see steady, realistic results? Let’s get started.

1. Personalised jawline assessment and at-home plan at Wigmore Smiles & Aesthetics (Luton)

If you want jawline exercises for men tailored to your face, bite and posture, a short consultation at Wigmore Smiles & Aesthetics can fast‑track your results. Our dental and facial aesthetics team assess muscle balance, jaw function and head‑neck posture, then build a simple 6–10 minute routine you can do at home. Nervous patient? We keep it relaxed, clear and practical.

What it targets

A focused assessment identifies what’s softening your jawline and where you’ll get the biggest return on effort. Typical priorities include:

Deep neck flexors: to support a cleaner neck angle.
Suprahyoids/submental area: to firm under‑chin tissue.
Perioral muscles and posture: to refine lower‑face tone and head position.

Step-by-step

First we listen to your goals, then we test what matters and give you a plan you’ll actually use.

Brief history: goals, jaw/neck symptoms, habits (screens, sleep, chewing).
Posture and bite check; 3D iTero scan if alignment data will help planning.
Baseline photos so you can track progress.
Coach-through of 5–7 key moves you’ll use from this guide.
Personal plan emailed (PDF/video), plus time targets and check-in points.

Reps and progression

We keep volume safe and consistent so you build definition without strain.

Weeks 1–2: 3 sets of 10 on strength moves; holds 10–15s; total 6–8 minutes daily.
Weeks 3–4: add 5 reps per set or +10s holds; total 8–10 minutes.
Thereafter: maintain 5 days/week; add a second 3–4 minute micro‑session if comfortable.

Form tips and safety

Good technique beats high reps. Expect subtle muscle effort, not joint stress.

Neutral head: ears over shoulders; avoid chin poke.
Tongue to palate: helps engage the right muscles during several drills.
Gentle range: no grinding, clicking or jaw clench; stop if pain or dizziness.
Existing TMJ/jaw pain: check with our dentist or your GP before starting; pause if symptoms flare.

2. Neck curl-up (deep neck flexor strength)

This staple jawline exercise for men is essentially an abdominal curl for your neck. It strengthens the front‑of‑neck muscles that are often underused, supporting a cleaner neck angle and helping your jawline look more defined. Done with care, it can also ease day‑to‑day neck tension.

What it targets

You’ll feel subtle work at the front of your neck rather than strain at the throat or jaw joints. The aim is steady strength where posture and definition meet.

Deep neck flexors: for head control and a sharper neck‑to‑jaw transition.
Under‑chin support: gentle toning of the submental area.
Postural endurance: complements screen‑heavy days and slouched sitting.

Step-by-step

Set up slowly and keep the movement small. Quality beats height every time.

Lie on your back with knees bent and feet flat. Lightly press your tongue to the roof of your mouth.
Tuck your chin (as if making a soft double chin), then lift your head 2–3 inches off the floor. Keep shoulders down and don’t poke the chin forward.
Pause for a breath, then lower with control. Keep your gaze towards your knees throughout.

Reps and progression

Start conservatively; these muscles are often underdeveloped.

Beginner: 3 sets of 10 reps, resting 30–45 seconds between sets.
Progression: add 2–5 reps per set over weeks, or include a 1–2 second pause at the top.
Frequency: include in your 6–10 minute routine 5–6 days per week.

Form tips and safety

Expect a focused, low‑intensity burn—never sharp pain or neck cramping.

Neutral neck: tiny nod, ears over shoulders; avoid chin jutting.
Small lift: 2–3 inches is enough; don’t crunch through the upper back.
Tongue to palate: helps engage the right muscles and protect the jaw.
Stop if painful: any neck/jaw pain, clicking or dizziness—rest and reassess. If you already have jaw (TMJ) issues, check with a clinician first.

3. Collarbone backup (cervical retraction)

Think of this as your posture reset button. The collarbone backup teaches your head and neck to sit where they belong, reducing “tech‑neck”, easing tension, and subtly tightening the area under the chin. It’s one of the most effective jawline exercises for men because it directly trains the muscles that support a cleaner neck‑to‑jaw angle without straining the jaw joints.

What it targets

Side‑of‑neck stabilisers: you’ll feel a gentle contract–relax on either side of the throat.
Under‑chin support: helps tidy the submental area for a crisper profile.
Head position/posture: reinforces neutral alignment (ears over shoulders).

Step-by-step

Sit or stand tall with your chest relaxed and eyes level. Keep your head neutral.
Without tilting up or down, glide your head straight back several centimetres until you feel the neck muscles on either side contract.
Pause briefly, then return to neutral with control. Keep your ears stacked over your shoulders throughout.

Reps and progression

Start: 3 sets of 10 smooth repetitions.
Build: increase to timed holds of 20–30 seconds per rep as control improves.
Progression: add a second or two to holds, or 2–3 reps per set, week by week.

Form tips and safety

Keep it level: chin stays parallel to the floor; avoid looking up or down.
Glide, don’t poke: the whole head moves back like a drawer—no chin jutting.
Small range, big effect: a few centimetres is enough; avoid forcing end‑range.
Stop if painful: any neck/jaw pain, clicking, or dizziness means rest and reassess; seek advice if you have existing TMJ issues.

4. Chin-up (jaw jut with lower-lip lift)

This simple, equipment-free move lifts the lower face and tightens the area under the chin. When combined with posture work, the chin-up can help your jawline look cleaner without stressing the jaw joints—ideal in a short routine of jawline exercises for men at home.

What it targets

You’re aiming for a firm, controlled stretch and light activation beneath the chin rather than a hard clench. Expect subtle work along the jawline and lower face that complements your neck training.

Lower-face lift: gentle activation of the muscles in the chin and jawline.
Under‑chin (submental) area: a focused stretch that helps this zone feel tighter.
Profile definition: pairs well with retraction drills for a sharper outline.

Step-by-step

Set the pace slow and keep your head level so the jaw—not the neck—does the work.

Close your mouth with lips together and teeth lightly touching—no clenching.
Push your jaw forward slowly until you feel a stretch build under the chin.
Lift your lower lip to increase the tension along the jawline.
Hold 10–15 seconds, breathe, then relax back to neutral with control.

Reps and progression

Begin modestly, then extend the hold or add reps as control improves.

Start: 3 sets of 10 holds (10 seconds each), rest 30–45 seconds.
Build: increase holds to 15 seconds.
Progression: work towards 3 sets of 12–15 quality holds over several weeks.

Form tips and safety

Treat this like precision work—small range, steady breath, relaxed shoulders.

Head level: don’t tilt up or down; all motion comes from the jaw glide.
No clenching: keep bite gentle; excessive force can irritate the TMJ.
Smooth tension: aim for stretch under the chin, not pain or clicking.
Stop if sore: any jaw/neck pain or dizziness—pause and reassess; consult a clinician if you have existing TMJ issues.

5. Tongue twister (suction-hum under the chin)

Simple but mighty, this drill tones the muscles beneath your chin without loading your jaw joints. By pressing the tongue to the palate and adding a gentle hum, you create a focused contraction under the chin that helps tidy the “soft spot” many men notice in photos. It’s quick, discreet, and fits perfectly into a short routine of jawline exercises for men at home.

What it targets

Under‑chin (submental) zone: firms the area that blurs jawline definition.
Suprahyoids and floor‑of‑mouth muscles: light activation without clenching.
Postural synergy: pairs well with retraction work for cleaner neck angles.

Step-by-step

Close your lips softly, relax your shoulders, and keep your head level.
Place your tongue on the roof of your mouth directly behind your front teeth.
Press the whole tongue up to create light “suction” to the palate—no jaw clench.
Begin a gentle hum, feeling a vibration under the chin. Breathe through your nose.
Maintain steady tension for the set, then relax and swallow normally.

Reps and progression

Start: 3 sets of 15 controlled “hums” (one hum ≈ 1–2 seconds).
Build: move to timed sets—3 x 20–30 seconds of continuous humming.
Progression: add 5 seconds per set weekly, up to 45 seconds if comfortable; use 30–45 seconds rest.

Form tips and safety

Tongue, not teeth: keep teeth lightly apart or just touching—never clench.
Even pressure: press the whole tongue up; avoid jamming just the tip.
Neck long: ears over shoulders to prevent chin jutting.
Pain is a stop sign: any jaw clicking, pain, or dizziness—pause and reassess; if you have TMJ symptoms, check with a clinician before continuing.

6. Vowel sounds (exaggerated O–E)

This classic drill sculpts the lower face by powerfully engaging the muscles around your lips and mouth without stressing the jaw joints. Exaggerating the shapes “O” and “E” creates visible, controlled tension that helps refine your jawline when paired with posture and neck work—perfect for a quick set of jawline exercises for men at home.

What it targets

You’re aiming for strong but comfortable muscle work around the lips and at the corners of the mouth, not a jaw clench.

Perioral muscles: tone around the lips for cleaner mouth contours.
Lip corner control: sides of the mouth that influence your profile lines.
Lower‑face definition: complements under‑chin and posture exercises.

Step-by-step

Sit or stand tall with your head level and shoulders relaxed.
Open your mouth wide to form an exaggerated “O”. Keep teeth covered—don’t show or touch your teeth.
Transition to a big, stretched “E” shape, again with teeth hidden.
Move smoothly between “O” and “E”, keeping breath steady and jaw relaxed.

Reps and progression

Start: 3 sets of 15 “O–E” cycles, resting 30–45 seconds.
Build: add 2–3 cycles per set each week up to 20–25.
Frequency: 5–6 days per week within your 6–10 minute routine.

Form tips and safety

Teeth hidden: lips do the work; avoid letting teeth show or touch.
No jaw clench: keep the bite light to protect the TMJ.
Neck neutral: ears over shoulders; don’t crane the chin forward.
Smooth motion: emphasise slow, controlled shapes over speed.
Stop if painful: any jaw clicking, pain, or dizziness—pause and reassess; seek advice first if you already have TMJ symptoms.

7. Isometric jaw press (thumb-under-chin resistance)

This controlled, equipment‑free drill strengthens the muscles that close your jaw without grinding your teeth. By pressing lightly up with your thumb while the jaw resists, you create focused tension that tones the under‑chin area and improves lower‑face control—useful in a balanced routine of jawline exercises for men at home.

What it targets

Jaw elevators (masseter/medial pterygoid): strength without clenching.
Under‑chin support (suprahyoids): subtle toning while you stabilise.
Joint control: teaches smooth motion without clicking or strain.

Step-by-step

Sit or stand tall with your head level, lips closed and teeth lightly apart.
Place one thumb under the midpoint of your chin; rest the other hand on your chest to keep shoulders relaxed.
Gently press the thumb upwards while you resist by trying to close the jaw—match forces so there’s no visible movement.
Keep the tongue lightly on the roof of the mouth, breathe through your nose, and hold steady tension.
Ease off slowly, relax the jaw, swallow, and repeat.

Reps and progression

Start: 3 sets of 8–10 holds of 5–8 seconds; rest 30–45 seconds.
Build: extend holds to 10–12 seconds or add 2 reps per set weekly.
Progression: increase effort to about 20–30% of your maximum—never maximal force.
Frequency: 5–6 days per week within your 6–10 minute routine.

Form tips and safety

Light bite, steady breath: keep teeth from clenching; breathe calmly.
Straight line: resist straight up; avoid jutting the chin forward or sideways.
Low to moderate effort: think “firm handshake,” not max push.
Neck neutral: ears over shoulders; don’t crane the head.
Stop if symptomatic: any pain, clicking, locking, or dizziness—pause and reassess. If you have TMJ/jaw pain, consult a clinician before using resisted drills.

Key takeaways

You don’t need gadgets to refine your jawline—just consistent, careful training. Focus on muscles that actually shape your profile: deep neck flexors, under‑chin support and the lips/mouth. Keep sessions short, form tight, and progress week by week to avoid strain and see steady definition.

Train smart: 6–10 minutes, 5–6 days a week, using the seven moves above.
Prioritise form: neutral head, tongue to palate, small controlled ranges.
Progress gradually: add a few reps or 5–10 seconds per set each week.
Avoid clenching and fads: don’t grind teeth; “mewing” and bite devices aren’t evidence‑backed.
Stop with pain: any jaw clicking, locking, or dizziness—pause and seek advice, especially if you have TMJ symptoms.
Support with lifestyle: good posture, regular activity and maintaining a moderate weight can improve how your jawline presents.

Want a plan calibrated to your bite, posture and goals? Book a relaxed assessment with Wigmore Smiles & Aesthetics in Luton and get a personalised home routine you’ll actually stick to.