Best Kegel apps for men: an honest comparison

There are dozens of Kegel apps for men, and you do not need any of them to start. The exercise itself is free. What an app can add is structure: a plan that builds up, timed prompts, reminders and a record of your progress. This guide compares the main options, explains what to look for and sums up what research says about app-based training.

A note on fairness. Adaging, which publishes this blog, makes one of the programs compared here. We describe every option from its store listing, independent clinical reviews where they exist, and published studies, and we say plainly where another option may suit you better. We did not run a hands-on test of every app. Prices change and differ between countries, so we describe how you pay rather than quoting prices.

The short answer

• You want it free: use an NHS leaflet and a daily phone alarm. Our guide to Kegel exercises for men explains the exercise step by step.
• You leak urine, or you are having prostate surgery: Squeezy Men, designed by NHS physiotherapists.
• You want a short daily workout in a widely used app: Dr. Kegel.
• You want a staged daily plan focused on control and lasting longer: Adaging, which runs in your browser.
• You have pain, or cannot feel the muscles working: see a pelvic floor physiotherapist before you choose any app.

Do you need an app at all?

No. A good free guide covers the essentials. An NHS information sheet for men, for example, explains how to find the muscles and how to do slow holds of up to 10 seconds and quick squeezes, and suggests at least one set a day. It also says improvement can take up to 3 months (NHS).

The hard part is keeping it up for that long. The authors of the main trial in men with erection problems concluded that the exercises should be practised for at least 3 months, followed by a maintenance routine (Dorey et al., 2004).

That is where an app can help. A review of six trials in women with stress incontinence found that app-based training showed promise for improving both symptoms and how regularly women exercised (Hou et al., 2022). In a trial in men having prostate surgery, those who trained with an app were more likely to keep up the training in the 3 weeks before surgery than those guided by a physiotherapist (97% against 68%). After surgery, both groups kept it up well (Barakat et al., 2026).

If you are disciplined, free is enough. If you have started before and stopped, a structured app may help you keep going.

What to look for in a Kegel app

• It shows you how to find the right muscles. Squeezing the belly or buttocks instead is a common early mistake. Our guide on how to find your pelvic floor muscles covers the checks.
• It trains letting go, not only squeezing. Every squeeze should end with a full release. Some men have a pelvic floor that is already tense, and more squeezing does not help them. See our guides to a tight pelvic floor and reverse Kegels.
• It mixes long holds and quick squeezes, as NHS guidance for men does (NHS).
• It builds up over weeks. The main studies in men measured results after 12 weeks or more (Pastore et al., 2014, Dorey et al., 2004).
• It is honest about results. Be careful with success rates in app descriptions. A figure such as 82.5% of men gaining control comes from a small clinic study in which men also had electrical stimulation and biofeedback (Pastore et al., 2014). It does not tell you what an app on its own does.
• It is clear about price. Before you pay, check whether it is a one-off purchase or a subscription, what the renewal price is and how to cancel.
• It is clear about data. Read the App Store privacy label (Apple) or the Google Play data safety section (Google) before you sign up.

How the main options compare

The options in more detail

Free: a leaflet and a reminder

NHS and other public health sources publish free guides for men with step-by-step instructions and a daily routine (NHS, Pelvic Floor First). Add a daily alarm on your phone and you have the basics.

Many apps also have free versions, but they tend to be thin. A physiotherapist who reviewed one popular app, Kegel Trainer - Exercises, for New Zealand's Healthify service found its free version very brief, with two levels and few instructions, and little more than a reminder. The paid version adds a graduated program and an exercise log (Healthify).

What the free route lacks is a plan that adapts: nothing tells you when to make the exercise harder. Checking that you use the right muscles works the same with or without an app, with the self-checks in the leaflet or with a physiotherapist.

Squeezy Men

Squeezy Men was designed by chartered NHS physiotherapists who specialise in men's health, and is made by Living With Ltd in the UK. It is aimed at men who should be doing pelvic floor exercises, such as those with leaking or before or after prostate surgery. It offers a customisable plan, reminders, visual and audio prompts, progress graphs, and a professional mode that lets a physiotherapist set your plan. It is listed as a UKCA-marked Class I medical device (App Store).

It is a one-off purchase with no subscription, on iPhone and Android. A physiotherapist who reviewed it for Healthify in 2024 rated it highly for its professional involvement, and noted that records cannot be exported and that the developer received an unrestricted grant from a drug company (Healthify). Its App Store privacy label lists health and fitness data, location, identifiers, usage data and diagnostics as data linked to you, and none as used to track you (App Store).

Best for: bladder control, prostate surgery, or training alongside a physiotherapist. Less suited if: your main goal is lasting longer. Its listing mentions premature ejaculation, but it is aimed mainly at men with leaking or prostate surgery.

Dr. Kegel

Dr. Kegel, made by ApperCut in Poland, is one of the most widely used Kegel apps for men, with more than a million downloads on Google Play. Its core is a daily Kegel plan of about 5 minutes, paced by phone vibration, with difficulty that adjusts automatically (Google Play). It adds a progress tracker, short articles on men's health, daily lifestyle challenges and a technique for stress (App Store).

It is free to download, but its features need a subscription, and several plans are listed. Its App Store privacy label lists usage data and diagnostics as data that may be used to track you (App Store).

Best for: a short, polished daily workout. Keep in mind: the ongoing cost, and check the privacy details before you start a trial.

Newer subscription apps

Search an app store for Kegel apps for men and you will find dozens of newer subscription apps with personalised plans, streaks and articles. Some are well made. Some call themselves clinically proven or science-backed without saying which study tested the app itself. A 2022 review of nine apps for premature ejaculation found low to medium adherence to European urology guidelines (Napolitano et al., 2022). Use the checklist above, and check the price and the privacy label before you start a trial.

Adaging

Adaging is a daily pelvic floor program for men that runs in your browser on a phone, tablet or laptop, with nothing to download. A 3-minute quiz sets your starting hold times, the balance of exercises and the length of each session. Sessions take 5 to 10 minutes: you read a short explanation, follow a guided timer, and rate the session as easy, about right or hard, which sets the next day's level.

Every session is built from four exercises: Release, Hold, Flick and Ladder. Release opens and closes every session, and the first week focuses on letting go. You record your own numbers on days 1, 3, 7, 14 and 28, then every 4 weeks. Guided stop-start practice starts in week 3, and our guide to the stop-start technique explains the method.

It is a subscription. The first period is discounted, then it renews at a higher regular price until you cancel. Both prices are shown before you pay, you can cancel from your profile, and there is a 30-day money-back guarantee. Adaging does not sell personal data and does not share health-related answers with advertisers (what to check before you pay).

It is not a medical service. No clinician reviews your answers, and the program itself has not been tested in a published trial.

Best for: men whose main goal is control and lasting longer, who want a daily plan that adjusts and a way to measure progress. Less suited if: you want a one-off purchase or a physiotherapist-designed bladder program, or you only need reminders.

What research says about Kegel apps

Premature ejaculation. In a small Italian trial, men with lifelong premature ejaculation who were in psychological treatment did daily physical and mental exercises for 3 months. Fifteen had verbal and printed instructions, and 17 followed the same exercises with a mobile coaching app. The app group improved more on two premature ejaculation questionnaires, and more of them no longer had premature ejaculation after treatment (Optale et al., 2020).

Erectile dysfunction. In a randomised trial of 241 men, a 12-week app program improved erectile function scores by 4.5 points, against 0.2 points in men on a waiting list (Kliesch et al., 2024). The app, Kranus Edera, combines cardiovascular training, pelvic floor exercises and physiotherapy with information on erectile dysfunction, sexual therapy and stress management, and is available on prescription in Germany (MDedge). Two of the trial's authors were affiliated with the company that makes it (Kliesch et al., 2024).

After prostate surgery. In a trial of 62 men having prostate surgery, 74.2% of those who trained with an app were continent at 90 days, against 21.4% of those guided by a physiotherapist. More of the app group kept up the training before surgery, and there was no significant difference in erectile function. The trial was small, follow-up was short, and the app's developer was one of the authors (Barakat et al., 2026). In a Swedish study of men preparing for prostate surgery who used a training app, the share who trained at least daily rose from about 1 in 5 to nearly 4 in 5 at 3 months, although only a third of users answered the follow-up, and the app's developer was the study's senior author (Al-Zaidi et al., 2023).

Women. In a trial of 123 women with stress incontinence, an app-based training program improved symptoms and quality of life compared with no treatment (Asklund et al., 2017).

The limits. Most of these studies are small, the app's makers were among the authors of at least four of them, and each tested one specific app. We found no published trials of Squeezy Men, Dr. Kegel or Adaging. The research supports the exercises, and an app is a way to do them regularly.

When an app is not enough

See a doctor or a pelvic floor physiotherapist before you start, or alongside training, if you have:

• pain in the pelvis, penis or testicles, or pain during the exercises
• leaking after prostate surgery
• erection problems that started suddenly, or that come with chest pain or diabetes. Erection problems can be an early warning sign of heart disease (Mayo Clinic)
• blood in your urine or semen
• no clear squeeze and lift when you try, or no improvement after 3 months of regular training (NHS)

A pelvic floor physiotherapist can check your technique in person and may use biofeedback (Pelvic Floor First).