Kegel Hero
Pelvic floor training for men
Follow the circle. No tapping.
Squeeze as the circle shrinks. Let go as it grows. Train your pelvic floor muscles for strength, endurance and control.
- $9.99 once
- No subscription
- No account
- Data stays on your iPhone
Coming soon to the App Store
How a session works
3 to 6 minutes. Eyes on the circle.
You do not tap anything during a session. Your iPhone gives a tap and a chime at each change, so you always know what to do next.
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Start today’s session
Home shows your week, your stage and what today’s session holds. Tap Start once.
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Breathe & let go
A purple circle swells and returns. Breathe slowly and let your pelvic floor soften.
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Squeeze & hold
The circle shrinks: squeeze and hold while it stays small. Then quick 1-second squeezes. Keep breathing.
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See your progress
Count your squeezes, earn XP and keep your streak. Your record stays on your iPhone.
New to this? A 60-second guide helps you find the right muscle first: draw the base of your penis up and in, and lift your testicles. Keep your buttocks, thighs and belly soft.
The 26-week plan
Based on published studies. Explained honestly.
The plan follows pelvic floor muscle training programmes from published studies and guidelines. It starts easy and grows slowly. Most programmes in the research ran for at least 3 months.
| Stage | Weeks | Position | Slow holds | Sessions a day |
|---|---|---|---|---|
| Find & Release | 1–2 | Lying | 12 × 3 s | 3 |
| Seated Build | 3–5 | Sitting | 12 × 5 s | 3 |
| Stand Strong | 6–8 | Standing | 12 × 7 s | 3 |
| Full Strength | 9–12 | Standing | 12 × 10 s | 3 |
| Maintain | 13–26, then repeats | Standing | 15 × 10 s | 1 |
Every session also has 10 quick squeezes and slow breaths to relax.
Why it looks like this
- 3 sessions a day for at least 3 months. NICE guidance uses the same frequency and length.
- Holds grow from 3 to 10 seconds, and rest is as long as the hold. Trials in men used the same pattern.
- Holds stop at 10 seconds. Most programmes for men stop there too.
- Every session starts and ends with slow breaths. Learning to let go is part of the training.
- From week 13, one session a day keeps you training. Missed days pause the plan. It does not skip ahead.
What we do not know
- No study has tested this app. The plan uses the research, but the app itself is not clinically tested.
- The app has no sensor. It cannot check if you squeeze the right muscle.
- Many men squeeze the wrong muscles at first. If you are not sure after 2–3 weeks, a pelvic health physiotherapist can check it with you.
- Pelvic floor training may help improve sexual performance. Pelvic floor exercise, as part of a healthy lifestyle, may help you live well with bladder leakage. Results differ from man to man.
Sources
The app lists its main sources under Safety and sources.
- NICE guideline NG123Pelvic floor muscle training: at least 8 squeezes, 3 times a day, for at least 3 months.
- NICE guideline CG97Lower urinary tract symptoms in men. Training for at least 3 months, and when to see a doctor.
- Goode et al. 2011, JAMARandomised trial in men. Lying, sitting and standing; equal hold and rest; slow progression; daily maintenance.
- Milios et al. 2019, BMC UrologyRandomised trial in men. 10-second holds, 1-second quick squeezes, standing training.
- Dorey et al. 2004, British Journal of General PracticeRandomised trial in men. Holds up to 10 seconds in three positions; the penis-base and testicle-lift cue.
- RACGP HANDI: pelvic floor muscle training8–12 squeezes; lying, then sitting, then standing; at least 3 months.
- MedlinePlus: Kegel exercisesEmpty your bladder first, keep breathing, do not overdo it.
Privacy
Your training stays on your iPhone.
We built Kegel Hero so that nobody else needs to know. Not even us.
Data Not Collected
- No account. You do not sign up or sign in.
- The app sends nothing to us or to anyone else.
- No analytics, no ads, no tracking.
- Reminders are made on your iPhone. They only say “Time to train”.
- This website has no cookies or analytics either.
Price
Pay once. Cancel nothing.
$9.99
Try the first 2 weeks free. Then unlock the full 26-week plan with one purchase.
- No subscription.
- No free trial that turns into a bill.
- Future levels are included.
US price. The App Store shows the price for your country.
Questions
Is Kegel Hero a medical treatment?
No. Kegel Hero is a training guide, not a medical device. It does not treat or cure any condition. Check with your doctor before you start, especially after prostate surgery.
Can it help my sex life?
Pelvic floor training may help improve sexual performance. We do not promise a result. Erection problems can be an early sign of heart or blood-vessel disease, so see a doctor to get checked, even if training helps.
I had prostate surgery. Can I use it?
Ask your surgical team first. Do not train while you have a catheter. Restart only when your surgical team says it is OK. Pelvic floor exercise, as part of a healthy lifestyle, may help you live well with bladder leakage.
What if squeezing hurts?
Stop, and tell your doctor. Squeezing should never hurt. If you have pelvic pain, the app offers a relax-only mode: slow breaths with no squeezes. Your streak still counts.
Do I need to watch the screen?
Keep the app open during a session. The soft taps and chimes tell you when to squeeze and when to let go. If you lock your iPhone, the session pauses.
What do the reminders say?
Only “Time to train” and about how many minutes. Your iPhone still shows the app name. You pick the times.
Why “Kegel”?
It is the name most people know. The correct term is pelvic floor muscle training, and that is what the plan is.
Before you start
- This app is a training guide, not a medical treatment. Check with your doctor before you start and before any medical decision.
- See a doctor soon if you have blood in your urine, pain or burning when you pee, a fever, a weak stream, trouble emptying your bladder, or you cannot pee.
- If you have pelvic, genital or rectal pain, pain when you ejaculate, or chronic prostatitis, pause the squeeze blocks. Strengthening can make some pelvic pain worse. See a doctor or a pelvic health physiotherapist first.
- After prostate surgery, do not train while you have a catheter. Restart only when your surgical team says it is OK.
- Squeezing should never hurt. Stop if you feel pain, and tell your doctor.
- More is not better. Do not add sessions or hold longer than the plan. Overdoing it can make you strain when you pee or poo.
- Do not stop or change any medicine for erections, ejaculation or your bladder because of this app. Guidelines support exercise together with medical care, not instead of it.