Free tool · 5 min · private
Kegel timer for men: guided sets, free and no sign-up
Pick a preset, press Start and follow the circle: draw in and lift while it’s dark, let go fully while it’s light. Presets for control, dribbling and after surgery.
Using this as a woman? Open the version for women →
Short holds while you learn it. Lying down, knees bent: draw the base of the penis in and lift the testicles.
Lie down or sit comfortably, then press Start.
Customize
Session complete
Nice work
Did you notice any pain, breath-holding or squeezing your glutes? Try the 60-second technique check. If squeezing feels hard to let go of, try the reverse kegel timer.
Your starting plan is ready
Take the free 2-minute quiz to turn this into a day-by-day program you can follow at home.
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Updated ·Written by the Dr. Kegel editorial team · clinical review pending
How to use it
- Find the right muscles. Squeeze as if you’re stopping the flow of urine and holding in gas. In a mirror, the base of the penis draws in and the testicles lift slightly. Don’t practice it while you’re actually peeing.
- Get comfortable. Lie on your back with your knees bent, or sit on a firm chair. Buttocks, thighs and belly stay soft.
- Pick a preset or open Customize to set your own squeeze, relax, reps and sets. Relax for at least as long as you squeeze.
- Press Start and follow the circle. A high beep and a long buzz mean squeeze; a low beep and short buzzes mean let go.
- Keep breathing the whole time. If you catch yourself holding your breath, shorten the hold.
Presets made for you:
- After prostate surgery: gentle, short squeezes — only once the catheter is out and your surgeon agrees.
- Control: moderate squeezes with long, full releases for men working on lasting longer.
- After-dribble: a short strong set to practice the squeeze you’ll use after peeing.
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What your result means
There’s no score — the goal is steady, comfortable practice. Use these signs to decide when to move up a preset:
- Move up when every squeeze in the set feels as strong as the first, and you can let go fully each time.
- Stay if the last few reps fade — that’s normal. Keep the same preset for another week.
- Go back if you need to hold your breath or tense your belly to finish.
- Stop and switch to relaxation if kegels cause pain or make symptoms worse. A pelvic floor that’s too tight needs to learn to let go first — see Tight or weak?
Timelines vary from a few weeks to a few months. Not sure where you’re starting from? The pelvic floor self-test suggests a starting level.
Frequently asked questions
How long should a man hold a kegel?
Mayo Clinic suggests starting with 3-second squeezes and 3-second rests. Build toward 10 seconds as it gets easy, and always let go fully between squeezes. Holding longer than 10 seconds just tires the muscles.
When can I do kegels after prostate surgery?
Cleveland Clinic says kegels can start once the catheter has been removed — never with a catheter in. Some surgeons prefer you wait a few weeks, so follow your own surgeon’s advice. The After prostate surgery preset keeps it gentle.
Do kegels help with lasting longer?
They can help some men with control, especially combined with relaxation and the stop-start technique. Study results usually come from supervised programs, often with biofeedback. The Control preset puts extra weight on the release.
Do kegels stop dribbling after peeing?
NHS continence services recommend pelvic floor exercises plus one firm squeeze behind the scrotum after you pee, to clear the last drops. Practice that squeeze with the After-dribble preset.
When will I notice a difference?
Many men notice changes within a few weeks to a few months of regular practice. If nothing changes after a few months, or things get worse, see a doctor or pelvic floor physical therapist.
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Open tool →Sources
- Kegel exercises for men: Understand the benefits — Mayo Clinic
- Kegel exercises for men — Cleveland Clinic
- Importance of Kegel exercises after prostate surgery — Cleveland Clinic
- After dribble (post micturition dribble) — patient leaflet — Gloucestershire Hospitals NHS Foundation Trust
This tool is a self-check for education and exercise planning. It is not a diagnosis and does not replace an exam by a doctor or pelvic floor physical therapist.