Follow the circle. No tapping.

Kegel Hero is an iPhone app for men with a 26-week pelvic floor muscle training plan. Train your pelvic floor muscles for strength, endurance and control. Squeeze as the circle shrinks. Let go as it grows. Your iPhone taps at each change, so your hands stay off the screen.

Coming soon to the App Store

At launch, weeks 1–2 will be free, then $19.99 once (planned US price). No subscription, no account. Your data stays on your iPhone.

Breathe in slowly. Let your pelvic floor soften and drop.

Eyes on the circle. Hands off the phone.

A session takes about 2 to 6 minutes. Press Start once. After that, a tap marks every change, and a chime marks each squeeze and each breath.

Breathe & let go

Every session starts with a slow breath. The purple circle swells and returns. Let your pelvic floor soften.
Slow holds

The circle shrinks. Squeeze and hold while it stays small. On long holds it trembles a little, so you know to keep going.
Relax

Rest lasts at least as long as the hold. The circle grows and breathes. Let go completely before the next squeeze.
Quick squeezes

In the Classic plan, squeeze 10 times, 1 second each. Breathe out as you squeeze.
Done

Finish with 2 slow breaths. Then see the session's squeezes, your XP and your streak. The record stays on your iPhone.

New to this? A 60-second guide in the app helps you find the right muscle first: draw the base of your penis up and in, and lift your testicles. Keep your buttocks and thighs soft.

26 weeks, in small steps.

The plan is based on published pelvic floor training studies. In the default Classic plan you start lying down. Holds start at 3 seconds, or at the hold you pick in “Find your hold”. They get 1 second longer every 7 training days, up to 10 seconds, and stay at 6 seconds or less lying down and 8 seconds or less sitting. Most programmes in the research ran for at least 3 months.

Hold length in seconds, by week, in the Classic plan with a 3-second start. Holds grow 1 second every 7 training days and reach 10 seconds by week 8. They stay at 6 seconds or less while you train lying down, and 8 seconds or less while sitting. 3 sessions a day for 12 weeks, then 1 a day. After week 26 the last stage repeats.

Stage	Weeks	Position	Slow holds (Classic)	Sessions a day
Find & Release	1–2	Lying	12 × up to 6 s	3
Seated Build	3–5	Sitting	12 × up to 8 s	3
Stand Strong	6–8	Standing	12 × up to 10 s	3
Full Strength	9–12	Standing	12 × up to 10 s	3
Maintain	13–26, then repeats	Standing	15 × up to 10 s	1

Every Classic session also has 10 quick squeezes and slow breaths to relax. A second plan, Steady Strength, uses long holds only. Missed days pause the plan. It does not skip ahead.

What the research says, and what it doesn’t.

What training may do

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.

Why the plan looks like this

3 sessions a day for at least 3 months. That is the same amount of training as guidance written for women with bladder leakage. 1 6 NICE guidance for men also trains for at least 3 months. 2
Lying, then sitting, then standing. Holds grow slowly, and rest is at least as long as the hold. 3 4
Holds stop at 10 seconds. Most programmes for men stop there too. 4 5
Every session starts and ends with slow breaths. Learning to let go is part of the training.
Empty your bladder before each session. Keep breathing during every squeeze. Do not hold your breath, push down or brace your stomach. 7

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 cannot feel the base of your penis pull in and your testicles lift after 2-3 weeks, ask a pelvic health physiotherapist to check you.
Results differ from man to man.

Sources

NICE guideline NG123 Written for women with bladder leakage. At least 8 squeezes, 3 times a day, for at least 3 months.
NICE guideline CG97 Lower urinary tract symptoms in men: training for at least 3 months, and when to see a doctor.
Goode et al. 2011, JAMA Randomised trial in men: 3 positions, equal hold and rest, slow progression, daily maintenance.
Milios et al. 2019, BMC Urology Randomised trial in men: 10-second holds, 1-second quick squeezes, standing training.
Dorey et al. 2004, British Journal of General Practice Randomised trial in men: holds up to 10 seconds in 3 positions.
RACGP HANDI: pelvic floor muscle training 8–12 squeezes; lying, then sitting, then standing; at least 3 months.
MedlinePlus: Kegel exercises Self-care advice from the US National Library of Medicine.

Sources last checked: October 2026.

Pay once. Cancel nothing.

At launch, the first 2 weeks will be free. Then you will unlock the full 26-week plan with one $19.99 purchase. There is no subscription and no free trial that turns into a bill.

There is no account either. The app collects no data. Your training stays on your iPhone, and reminders are made on your iPhone too. This website has no cookies or trackers.

Read the privacy policy

PricePlanned, at launch

Muscle guide and weeks 1–2Free

Full 26-week plan$19.99

Future updatesIncluded

RenewsNever

AccountNone

Data collectedNone

Ads and trackingNone

Total, once$19.99

Thank you. Keep breathing.

Planned US launch price. The App Store will show 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.

When can I get Kegel Hero?

Not yet. Kegel Hero is an iPhone app, and it is coming soon to the App Store. It is not on sale today.

How much will it cost?

The planned price is weeks 1–2 free, then one $19.99 purchase. That is the US price. The App Store will show the price for your country. There is no subscription.

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. See a doctor to get checked, even if training helps.

Can it help with bladder leakage?

Pelvic floor exercise, as part of a healthy lifestyle, may help you live well with bladder leakage. Kegel Hero is a training guide. It does not treat or cure any condition. Check with your doctor before you start, especially after prostate surgery.

How long should I train?

The plan runs for 26 weeks, and after week 26 the last stage repeats. Most programmes in the research ran for at least 3 months. Results differ from man to man.

I had prostate surgery. Can I use it?

Ask your surgical team first. After prostate surgery, do not train while you have a catheter. Restart only when your surgical team says it is OK.

What if squeezing hurts?

Squeezing should never hurt. Stop if you feel pain, and tell your doctor. If you have pelvic pain, the app has 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 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?

A short, neutral line such as “Time to train”, and about how many minutes the session takes. On days with more than one session, it also says which session it is. They never name the exercise. 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.
Erection problems can be an early sign of heart or blood-vessel disease. See a doctor to get checked, even if training helps.
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.
Empty your bladder before each session.
Do not practise by stopping your urine stream. Use it once or twice only, to find the muscle.
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.
Keep breathing during every squeeze. Do not hold your breath, push down or brace your stomach.
Many men squeeze the wrong muscles at first. If you cannot feel the base of your penis pull in and your testicles lift after 2-3 weeks, ask a pelvic health physiotherapist to check you.
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.