The best Kegel and pelvic floor apps for men: how to choose, and an honest comparison

Type “kegel app for men” into the App Store and you’ll get a wall of near-identical icons, most of them a timer with a vibration. Some are genuinely useful. Some are a weekly subscription wrapped round something you could do with a stopwatch.

This guide does two things. First, it gives you the six questions that actually separate a good pelvic floor app from a bad one. Then it compares the main apps UK men are likely to find, using only what you can check yourself on the UK App Store. No invented star ratings, no “editor’s pick” badges.

One thing to be upfront about: we publish Duro, one of the apps in this comparison. We’ve stuck to the same facts-only rule for it as for everyone else, and that includes saying clearly that Duro is currently in French only. If it isn’t on the App Store yet when you read this, you can leave your email on the homepage to hear when it’s live.

Do you even need an app to do Kegels?

Honestly, not always. The basic routine is free. An NHS hospital leaflet describes slow holds of up to 10 seconds and quick squeezes, repeated through the day, with no equipment at all. If you can already find the muscle and you’re good at habits, a phone alarm does the job.

An app earns its place when you need one of these:

• Help finding the right muscle. Most men squeeze their bum, thighs or stomach at first. Our guide on how to find your pelvic floor has four simple checks.
• Structure. A plan that gets harder over the weeks, instead of the same 10 reps forever.
• Consistency. Studies measure change at around 6 to 12 weeks, so the hard part is still doing it in week seven.
• A specific goal, like lasting longer during sex, that needs more than pure squeezing.

If you’re starting from scratch, our step-by-step guide on Kegels for men and the 12-week plan covers the technique, app or no app.

What should you look for in a Kegel app for men?

These are the six criteria we’d use, in order of importance.

1. Is it built for sex, or for your bladder?

This is the big one, and most listings don’t make it obvious. Pelvic floor training for men grew up in urology: bladder leaks, dribbling after a wee, recovery after prostate surgery. Apps built for that are excellent at it, but they rarely mention ejaculation control, arousal or erections in any depth.

If your goal is to last longer in bed, squeezing harder isn’t the whole story. In a 2025 study, men who came too quickly didn’t have weaker pelvic floors than men who didn’t. The training seemed to help through control and body awareness rather than raw strength. And a 2026 meta-analysis of five randomised trials found pelvic floor exercises on their own did less well than comparators, including exercises combined with diaphragmatic breathing.

So for sex, look for an app that also covers breathing, relaxing the muscle, and managing arousal, not just reps. The relaxing side has its own name online: reverse Kegels.

2. How good is the guidance?

A timer tells you when. Good guidance tells you how: where the muscle is, what you should feel, what a mistake looks like, and when to let go. Look for clear instructions, a visual or animation, and a way to start easy if you can only hold for 2 or 3 seconds.

3. Does it progress?

Your routine at week one shouldn’t look like your routine at week ten. A good app moves you from finding the muscle to longer holds, to quick squeezes, to control in different positions.

4. What’s the pricing model?

You’ll see three models:

• One-off purchase. Pay once, keep it.
• Subscription (weekly, monthly or yearly), usually after a short free trial.
• Free with in-app purchases.

Weekly subscriptions add up fast. Always check the price on the App Store listing under “In-App Purchases” before you tap anything, and remember you can cancel any App Store subscription from your iPhone settings.

5. How private is it?

This is personal stuff on a device people pick up. Check for:

• a lock (Face ID or passcode)
• whether the app hides its content in the app switcher
• notification wording (does your lock screen say “pelvic floor” to whoever’s next to you?)
• whether you need an account, an email address or a login

6. Is it in your language?

Obvious, but worth checking. Some apps are only in one language, and the screenshots don’t always make that clear. On the App Store, scroll to “Information” and look at “Languages”.

How do the main apps compare? (UK App Store, October 2026)

Everything in this table comes from the UK App Store listings and the apps’ own websites, checked on 25 October 2026. Prices change, so treat them as a snapshot and check before you buy.

A couple of notes on the table:

• Squeezy Men is the most established pelvic floor app in the UK and the only one here with a one-off price. If your main concern is leaks or you’ve had prostate surgery, it was built for you.
• Kegel Pro sits in the “sex and stamina” space with a subscription model. As with nearly every app on this list, Duro included, we couldn’t find a published trial testing the app itself.
• We haven’t included apps we couldn’t check properly on the UK App Store.

You might also come across Mojo, which is a different kind of product. Its website presents it as an expert-led programme for sexual confidence, built mostly around psychology and coaching rather than guided pelvic floor exercises. Worth knowing about if your main issue is nerves rather than muscles.

Where does Duro fit, honestly?

Since we make it, here’s the plain version. Duro is an iPhone app for adults who want to last longer, control when they come, get firmer erections and feel more confident in bed. It starts with a 3-minute check with no account and no email, then builds a plan around your weak point: control, firmness or stress. Each day there’s a 5-minute session mixing guided Kegels on five levels, breathing exercises and strength work shown on a 3D model, plus challenges and a Duro Score to follow your progress. There’s also Victor, an AI coach: an AI, not a doctor. Privacy-wise: Face ID lock, the screen hidden in the app switcher, a discreet icon and neutral notifications.

The catch for UK readers: Duro is currently in French only for now. The 3D model makes the exercises easier to follow, but menus and explanations are in French. If that’s a dealbreaker, it’s a fair one. If you’re curious how the exercises are put together and how strong the evidence is for each, read premature ejaculation exercises.

Duro is a training programme, not a medical treatment, and it isn’t a medical device. If it keeps happening, talk to your GP.

What does the research say about apps themselves?

Very little so far, and that applies to the whole category.

• The evidence base is for pelvic floor training, not for any particular app. In the Dorey trial of 55 UK men with erection problems, 40% got back to normal function after pelvic floor exercises with physio support, biofeedback and lifestyle advice. It’s one small trial, and the programme included in-person sessions.
• After prostate surgery, a 2019 meta-analysis found Kegels on their own showed no clear effect on erections at 12 months, while exercises with biofeedback did better, with very low certainty. In other words: doing it correctly matters.
• One app has been through a randomised trial for lasting longer: Melonga, a German app built on mindfulness, arousal awareness and stop-start. In results presented at the European urology congress in 2026, time to ejaculation rose from about 61 to 125 seconds over 12 weeks, against almost no change in the control group. It’s not published in a journal yet, it was funded by the company, and according to the press release the app isn’t offered in the UK.

The takeaway: an app is a delivery system. What counts is that it teaches the right technique and keeps you at it for weeks, not days.

Which app should you pick?

A quick way to decide:

1. Leaks, dribbling, or recovering from prostate surgery? A bladder-focused app like Squeezy Men, ideally alongside a specialist physio your GP can refer you to.
2. Want to last longer in bed? Pick something that combines pelvic floor work with breathing and arousal control. Our guides on the stop-start and squeeze techniques and premature ejaculation explain why.
3. Erections not as firm as they were? Pelvic floor training has some evidence, but get a check-up too (see below).
4. Mostly nerves? A psychology-led approach may suit you better than a squeeze timer.
5. On a budget? Learn the technique from a free NHS leaflet and use your phone’s alarm. Upgrade if you stall.

Whatever you choose, give it a fair go: daily practice for at least 6 to 12 weeks before you judge it.

When should you see a GP instead of downloading an app?

An app is fine for training. It’s not the right first step if you have:

• pain in your pelvis, testicles or penis, during sex or when you come
• blood in your semen or urine
• a sudden change: coming much faster than usual, or losing erections out of nowhere
• erection problems that keep happening. The British Heart Foundation calls erectile dysfunction one of the first warning signs of a heart problem.
• leaks after surgery that aren’t improving

Your GP can also refer you to a pelvic health physiotherapist, which is the gold standard if you can’t find the muscle at all. And there are effective medical treatments for coming too quickly and for erection problems; training sits alongside them, not against them.