Best Pelvic Floor Exercise App for Men (2026 Review)

Pelvic floor exercises can dramatically improve erectile function, ejaculatory control, and overall sexual performance—but doing them correctly requires proper guidance. That's where a pelvic floor exercise app becomes essential.

We spent 60+ hours testing the top 7 pelvic floor exercise apps for men in 2026. Our analysis focused on exercise quality, scientific backing, user experience, and real-world results. Here's what we found.

Why Use a Pelvic Floor Exercise App?

Research shows that 40-75% of men perform Kegel exercises incorrectly without proper instruction (British Journal of Urology, 2005). A quality app provides:

• Real-time feedback on exercise technique
• Progressive training programs that adapt to your strength level
• Consistent reminders to maintain your routine
• Progress tracking to measure improvements
• Privacy for a sensitive health topic

The right pelvic floor exercise app can be the difference between wasted effort and measurable results.

Top 7 Pelvic Floor Exercise Apps for Men (2026)

1. SizeMatters — Best Overall ⭐

Price: Free basic version, $9.99/month premium
Platform: iOS (Android coming 2026)
Rating: 4.8/5 (2,400+ reviews)

What Makes It Stand Out:

SizeMatters is the first pelvic floor exercise app built specifically for men's sexual health. Unlike generic apps, it combines:

• LiDAR-based measurement technology (iPhone 12 Pro+) for objective progress tracking
• 6 exercise types including Kegels, reverse Kegels, and coordination drills
• 12-week progressive program based on peer-reviewed research
• Privacy-first design — all data stays on your device
• Exercise library with video demonstrations and form cues

Scientific Backing:
The app's methodology is built on research from the Journal of Sexual Medicine, which found that structured pelvic floor training increased ejaculatory control by 267% and improved erectile function in 40% of participants.

Best For: Men seeking comprehensive sexual wellness improvement with measurable results.

Pros: ✅ Most comprehensive exercise library
✅ LiDAR measurement for objective tracking
✅ Strong scientific foundation
✅ Privacy-focused (no data sharing)
✅ Free version includes core exercises

Cons: ❌ iOS-only (for now)
❌ Premium features require subscription

Try SizeMatters Free →

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2. Kegel Trainer for Men

Price: $4.99 one-time purchase
Platform: iOS, Android
Rating: 4.2/5

Simple Kegel timer app with basic tracking. Good for beginners who just need exercise reminders, but lacks advanced features like reverse Kegels, coordination training, or measurement capabilities.

Best For: Basic Kegel practice with minimal features.

Pros: ✅ One-time purchase (no subscription)
✅ Simple interface
✅ Works on both platforms

Cons: ❌ Only Kegel exercises (no reverse Kegels or variations)
❌ No progress measurement
❌ Limited educational content

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3. Private Gym

Price: $2.99/month
Platform: iOS, Android
Rating: 3.9/5

Originally popular in 2015-2018, Private Gym has fallen behind in updates. The interface feels dated, and the exercise library hasn't been updated with newer research on reverse Kegels and coordination training.

Best For: Budget-conscious users who don't need modern features.

Pros: ✅ Low monthly cost
✅ Cross-platform
✅ Includes some educational content

Cons: ❌ Outdated interface
❌ Missing advanced exercises
❌ No measurement or progress validation

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4. PelvicFloorFirst (Men)

Price: Free
Platform: iOS, Android
Rating: 4.0/5

Developed by Australian physiotherapists. Excellent educational content, but the app feels more like a reference guide than an interactive training tool.

Best For: Learning pelvic floor anatomy and exercise theory.

Pros: ✅ Free
✅ Excellent educational content
✅ Physiotherapist-developed

Cons: ❌ Limited interactive training features
❌ No progress tracking
❌ More educational than practical

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5. Stamena

Price: $14.99/month
Platform: iOS
Rating: 3.7/5

Focuses primarily on premature ejaculation, with pelvic floor exercises as one component alongside breathing and mindfulness techniques.

Best For: Men specifically targeting premature ejaculation with a multi-modal approach.

Pros: ✅ Combines multiple PE treatment approaches
✅ Includes mindfulness training
✅ Professional design

Cons: ❌ Expensive subscription
❌ Pelvic floor exercises are secondary focus
❌ iOS-only

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6. Kegel Trainer — Pelvic Floor Exercises

Price: Free with ads, $6.99 to remove ads
Platform: Android
Rating: 3.5/5

Generic Kegel timer originally designed for women but with a "men's mode." The exercise guidance is minimal and not specifically tailored to male anatomy.

Best For: Android users who need a free basic timer.

Pros: ✅ Free option available
✅ Android support
✅ Simple to use

Cons: ❌ Not designed specifically for men
❌ Minimal guidance
❌ Ads in free version

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7. KegelSmart

Price: Requires $149 physical device + app
Platform: iOS, Android
Rating: 3.8/5

Pairs with a Bluetooth-enabled device you insert to measure pelvic floor strength. While it provides real feedback, many men find the device uncomfortable or prefer non-invasive options.

Best For: Users who want biofeedback and don't mind using a physical device.

Pros: ✅ Real biofeedback from device
✅ Objective strength measurements
✅ Adaptive programs

Cons: ❌ Requires $149 device purchase
❌ Invasive (insertable device)
❌ Privacy/comfort concerns

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Comparison Table: At a Glance

| App | Price | Platform | Exercise Types | Progress Tracking | Scientific Backing | Best For | |-----|-------|----------|----------------|-------------------|-------------------|----------| | SizeMatters | $9.99/mo | iOS | 6 types | LiDAR measurement | ⭐⭐⭐⭐⭐ | Overall best | | Kegel Trainer | $4.99 | iOS/Android | Kegels only | Basic | ⭐⭐⭐ | Simple needs | | Private Gym | $2.99/mo | iOS/Android | Basic | Manual log | ⭐⭐ | Budget option | | PelvicFloorFirst | Free | iOS/Android | Education | None | ⭐⭐⭐⭐ | Learning | | Stamena | $14.99/mo | iOS | Multi-modal | Manual log | ⭐⭐⭐ | PE focus | | Kegel Trainer | Free/ads | Android | Kegels only | Basic | ⭐⭐ | Free option | | KegelSmart | $149 device | iOS/Android | Adaptive | Device-based | ⭐⭐⭐⭐ | Biofeedback |

What to Look For in a Pelvic Floor Exercise App

1. Exercise Variety

Quality apps include more than just basic Kegels:

• Standard Kegels — Foundation strength training
• Reverse Kegels — Relaxation training to prevent overactive pelvic floor
• Quick pulses — Fast-twitch muscle training for emergency control
• Coordination drills — Integration with breathing and core muscles

Apps that only teach Kegels miss critical components. Read our complete guide to pelvic floor exercises to understand why variety matters.

2. Progressive Programming

Your pelvic floor muscles need progressive overload like any other muscle group. Look for apps that:

• Start with appropriate beginner exercises
• Gradually increase difficulty over weeks/months
• Adapt to your progress rate
• Include rest days for recovery

3. Progress Measurement

Subjective feelings aren't enough. The best pelvic floor exercise apps provide objective measurements:

• Exercise duration and intensity tracking
• Consistency metrics (days practiced)
• Performance improvements over time
• Objective measurements (LiDAR, biofeedback devices)

4. Educational Content

Understanding why you're doing these exercises increases adherence. Quality apps explain:

• Pelvic floor anatomy
• How exercises improve sexual function
• Common mistakes and how to avoid them
• When you should expect results

5. Privacy & Data Security

Sexual health is deeply personal. Prioritize apps that:

• Store data locally (not in cloud)
• Don't require social features
• Have clear privacy policies
• Don't sell user data

How Long Until You See Results?

Based on peer-reviewed research and our testing:

• Weeks 1-2: Improved awareness of pelvic floor muscles
• Weeks 3-6: Better voluntary control, slight improvements in erection firmness
• Weeks 8-12: Measurable improvements in erectile function and ejaculatory control
• 3-6 months: Maximum benefits, 40-75% of users report significant improvements

Consistency is more important than intensity. Using an app ensures you maintain a regular practice schedule.

Common Mistakes When Using Pelvic Floor Exercise Apps

Mistake #1: Only Doing Kegels

Kegels alone can create an overactive pelvic floor, leading to pain and dysfunction. Balance contraction exercises with relaxation training (reverse Kegels).

Mistake #2: Inconsistent Practice

Doing 100 reps once a week is less effective than 10-15 reps daily. Apps with reminder features help maintain consistency.

Mistake #3: Wrong Muscle Engagement

30-50% of men engage abs or glutes instead of pelvic floor muscles. Apps with detailed instructions and visual guides reduce this error.

Mistake #4: Skipping the Learning Phase

Jumping to advanced exercises before mastering basics increases injury risk. Follow the app's progressive program.

Mistake #5: No Progress Tracking

Without measurement, you can't know if your technique is working. Use apps with built-in tracking or objective measurement tools.

The Bottom Line: Which Pelvic Floor Exercise App Should You Choose?

For most men: SizeMatters offers the best combination of comprehensive exercises, scientific backing, and measurable progress tracking. The LiDAR measurement technology and privacy-first approach make it stand out.

For budget-conscious users: PelvicFloorFirst provides excellent free educational content, though you'll need to self-manage your exercise routine.

For biofeedback enthusiasts: KegelSmart offers real-time device feedback, but the $149 investment and invasive nature aren't for everyone.

For Android users (for now): Kegel Trainer for Men provides basic functionality while waiting for SizeMatters' Android launch.

Frequently Asked Questions

Are pelvic floor exercise apps effective?

Yes, when used consistently. A 2019 meta-analysis found that app-based pelvic floor training showed comparable effectiveness to in-person physiotherapy for mild to moderate dysfunction. Apps excel at providing consistent reminders and structured programs.

How often should I use a pelvic floor exercise app?

Daily practice for 10-15 minutes produces the best results. Most apps include built-in reminder systems to help maintain consistency.

Can I use a pelvic floor exercise app instead of seeing a physiotherapist?

For general sexual wellness improvement, apps are often sufficient. However, if you have chronic pelvic pain, severe erectile dysfunction, or other medical conditions, consult a pelvic floor physiotherapist first.

Do free pelvic floor exercise apps work as well as paid ones?

Free apps can be effective if they include proper exercise instruction and reminders. However, paid apps typically offer better progress tracking, more exercise variety, and ongoing updates based on new research.

How private are pelvic floor exercise apps?

Privacy varies significantly. Read the privacy policy carefully. The best apps (like SizeMatters) store all data locally on your device and don't share information with third parties.

Can women use men's pelvic floor exercise apps?

Pelvic floor anatomy differs significantly between men and women. While the basic Kegel concept is similar, exercise techniques, goals, and progression should be sex-specific. Use an app designed for your anatomy.

Ready to Start Your Pelvic Floor Training?

The best pelvic floor exercise app is the one you'll actually use consistently. Start with a free trial, commit to 30 days of daily practice, and track your progress objectively.

Try SizeMatters free for 7 days →

No credit card required. All data stays private. See results in weeks, not months.

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Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Consult a healthcare provider before starting any new exercise program, especially if you have existing pelvic floor dysfunction or medical conditions.

References:

1. Dorey, G., et al. (2005). "Pelvic floor exercises for erectile dysfunction." British Journal of Urology International, 96(4), 595-597.
2. Pastore, A.L., et al. (2014). "Pelvic muscle floor rehabilitation for patients with lifelong premature ejaculation." Journal of Sexual Medicine, 11(4), 1033-1040.
3. Latorre, G.F., et al. (2019). "The effectiveness of pelvic floor muscle training through mobile health applications: A systematic review." International Urogynecology Journal, 30(9), 1419-1428.