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Free Kegel timer for men

Guided Kegel exercises with a voice that counts you through every squeeze. Pick a preset and press Start. No sign-up, and nothing leaves your browser.

By the GoBeast founder not a doctor Last reviewed 

Start a session

Pick a preset

Where to squeeze

  • The muscle. The one you'd use to hold in wind. It sits between your scrotum and your anus.
  • The squeeze. Draw it up and in. The base of your penis pulls in slightly and your testicles rise a little.
  • Everything else stays soft. Keep breathing, and keep your belly and buttocks relaxed.
  • Never practise while you pee.
  • First time? Lie on your back with your knees bent.

If anything hurts, stop. The Pain button stays on screen the whole session.

Every preset ends with a Release set. Keep this page open with the screen on. Space pauses and resumes.

How to use the timer

Pick a preset, press Start and follow the voice. This free Kegel timer tells you when to squeeze, hold and let go, so your eyes stay free.

  1. Lie on your back with your knees bent the first time. Once you can feel the squeeze, sitting or standing works too.
  2. On "Squeeze", draw the muscle up and in. On "Hold", keep it there and keep breathing.
  3. On "Let go", drop it all the way. The rest counts as much as the squeeze.

Try to avoid holding your breath, pulling in your abdomen or tensing your buttocks.1 If you can't, squeeze more gently.

Press Space or tap the orb to pause. If anything hurts, press Pain: the session stops at once.

What each preset does

  • Beginner, about 4 minutes. Holds of 3 seconds at about half your strongest, with two short sets of quick squeezes. It follows Level 1 of the GoBeast app.
  • Steady holds, about 6 minutes. A gentle warm-up, then holds of 5 and 8 seconds at about three-quarters of your strongest. Never a strain.
  • Quick + slow, about 5 minutes. Quick, light squeezes take turns with slow ones: 3 seconds up, 3 seconds down.
  • Release, at the end of every preset. No squeeze. Breathe in and let the area go soft and heavy without pushing, then breathe out and keep it soft.

"About half" means half of the strongest squeeze you can make comfortably. Hold and rest times are our own product choices with no expert review yet, so they start gentle.

Stop if it hurts

What a timer can and can't do

It keeps a steady rhythm and cues each move out loud, so you can train with your eyes closed.

It can't feel the muscle or check your technique. A pelvic-floor physiotherapist can. It also stops if your screen locks, so keep the page open.

Questions

Can you do Kegels sitting down?

Yes. Sit tall with your thighs relaxed and squeeze the same way. Lying on your back with your knees bent is the easiest place to learn.

How long should I hold each squeeze?

Here, 3 to 8 seconds, with a rest after each one. These are gentle product choices, not a prescription. If a hold turns into a strain, let go early.

How often should I use it?

There's no single right number, and no study has tested this timer. In the best-known UK trial, the home routine was 3 strong squeezes lying, sitting and standing, morning and evening, after coached sessions with a physiotherapist.1 The GoBeast app plans short daily sessions, about 10 minutes.

Do Kegel apps work?

Nobody can promise you a result. Pelvic-floor training has been studied for erection problems. The trials were small, mostly supervised clinic programmes with biofeedback, and their results were mixed.1,7 No app-only programme, ours included, has been tested in a trial for erection or ejaculation problems. This timer helps you practise the movement. That's all it claims.

Is anything saved or sent?

No. There's no account and no tracking, and nothing you do here leaves your device. The voice clips load with the page, so a session keeps going if you lose signal.

Is it really free?

Yes, and there's nothing to sign up for. Our Kegel app for men is a paid subscription. This timer isn't.

The GoBeast app

Want a plan that levels up with you?

GoBeast is a voice-guided Kegel trainer for men, coming early 2027. Answer a few private questions and see your personal plan for free. Training needs GoBeast Pro: $59.99 a year with a 7-day free trial, or $14.99 a month. We remind you 3 days before every charge.

Get your free plan

Exercise and education app. Not medical care.

Sources

  1. Dorey G, Speakman M, Feneley R, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. Box 1. pmc.ncbi.nlm.nih.gov/articles/PMC1324914
  2. Clemens JQ, Erickson DR, Varela NP, Lai HH. Diagnosis and treatment of interstitial cystitis/bladder pain syndrome (AUA guideline). J Urol. 2022;208(1):34-42. pubmed.ncbi.nlm.nih.gov/35536143
  3. EAU Guidelines Panel on Chronic Pelvic Pain. EAU Guidelines on Chronic Pelvic Pain, management chapter. 2026 edition. uroweb.org/guidelines/chronic-pelvic-pain
  4. NHS. Prostatitis. nhs.uk/conditions/prostatitis
  5. NHS. Enlarged prostate. nhs.uk/conditions/enlarged-prostate
  6. NICE. Lower urinary tract symptoms in men: management (CG97). nice.org.uk/guidance/cg97
  7. Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. pubmed.ncbi.nlm.nih.gov/30979506

Sources from our claims register, retrieved on . How we choose and check them: editorial policy.

GoBeast is not a medical device and does not diagnose, treat, cure, or prevent any medical condition. Consult a healthcare professional for medical advice, diagnosis or treatment.