Kegel app free tiers compared: what 5 apps give you for $0
Some kegel apps are free forever, some only until the paywall, and some need a $149+ trainer. We checked 5 free options in Sep 2026 and scored them on the same 5 tests.
Updated ·Written by the Dr. Kegel editorial team · clinical review pending
This guide is for women. Read the version for men →
Short answer
The most useful free kegel apps are Kegel Trainer (free basic sessions and reminders), Kegel Morse Hero (free, offline, iPhone only) and Easy Kegel (free, no ads, Android). PrimeFlow Pearl's free tier covers basic levels. Squeezy is a paid app, but your physio may give you free access. A free browser kegel timer also works.
“Free” means different things in app stores. Some kegel apps are free forever. Some are free until the end of onboarding. Some are free, but only work with a $179 trainer. And one of the best clinical apps is free only if your physio gives you access. This page sorts them out, so you can start training today without a subscription.
How we scored free kegel apps
Up to 100 points, weighted for people who don’t want to pay:
| Criterion | Points | What earns points |
|---|---|---|
| What’s free | 30 | Can you follow a real routine without paying, and without a trial that auto-renews? |
| Program and progression | 25 | Holds, reps and quick squeezes that build over weeks |
| Technique and relaxation | 20 | Cues for squeezing and fully letting go |
| Privacy | 15 | No account needed, offline use, discreet icon or reminders |
| Access | 10 | iPhone and Android; no device purchase |
Comparison table
Checked September 2026.
| # | App | Platforms | What’s free | Paid option | Score |
|---|---|---|---|---|---|
| 1 | Kegel Trainer | iOS, Android | Basic sessions, daily reminders, visual/audio/vibration cues | Pro subscription (check current price) | 78 |
| 2 | Kegel Morse Hero | iOS only | Free to download; guided rhythms, haptics; offline, no account | Check store for in-app purchases | 70 |
| 3 | Easy Kegel | Android | Free, no ads; reminders, adjustable durations | Small optional upgrade | 68 |
| 4 | Squeezy (via your physio) | iOS, Android | Free through Squeezy Connect if your physio uses it | One-off purchase in stores (UK £3.99) | 64 |
| 5 | PrimeFlow Pearl | iOS (check Android) | Basic-level exercises | Premium €4.99/month or €39.99/year, 7-day trial | 60 |
| — | Perifit / Elvie apps | iOS, Android | App download | Needs a $149–$199 trainer | Not scored |
The free apps, reviewed
1. Kegel Trainer — best free app overall (78/100)
Works for women and men. The free version includes basic exercise sessions and daily reminders; Pro adds more plans. You choose visual, audio or vibration cues, and the icon and name are discreet.
- Pros: a real routine for free; both platforms; discreet.
- Cons: generic plans, with no postpartum or menopause tracks shown on the listing; advanced progressions are paid.
2. Kegel Morse Hero — best free iPhone app (70/100)
A free iPhone app that paces squeezes with Morse-code rhythms, visual cues and haptic taps. It works offline with no account.
- Pros: private; no sign-up; makes quick-squeeze practice less boring — useful for training the squeeze you need before a cough or sneeze.
- Cons: iPhone only; more a timer than a structured program.
3. Easy Kegel — best free Android app (68/100)
Free, with no ads, daily reminders and adjustable durations, for women and men.
- Pros: no ads; simple.
- Cons: Android only; basic program; check current upgrade price.
4. Squeezy — free if your physio gives you access (64/100)
Squeezy was designed by NHS physiotherapists and is normally a one-off purchase. If your NHS or private pelvic health physio uses Squeezy Connect, you can get the app at no cost, and your physio can set your plan and see your progress. That’s the closest thing to a free “NHS pelvic floor app”.
- Pros: clinical design; plans can be tailored by your physio.
- Cons: only free through a clinician; otherwise a paid download.
5. PrimeFlow Pearl — best free tier with a paid path (60/100)
The women’s app from PrimeFlow focuses on postpartum recovery, prolapse prevention and intimate wellness. The free version covers basic levels; Premium unlocks five levels and 19 exercises.
- Pros: the free tier is honest about its limits; published prices.
- Cons: the full program is paid; check Android availability.
Not really free: Perifit and Elvie apps
Both apps cost nothing to download, but they only work with the companion trainer. Perifit listed its Care at $149 and Care+ at $179 regular price when we checked in September 2026; the Elvie Trainer is commonly listed at $199. Check current price. See Perifit vs Elvie.
And Dr. Kegel?
The Dr. Kegel app in the stores today is Dr. Kegel for Men. Dr. Kegel for Women is a separate app we’re building; it isn’t out yet, so it isn’t on this list. When it launches we’ll say clearly what’s free.
Watch out for these “free” traps
- Trials that auto-renew. A 3- or 7-day free trial usually turns into a paid subscription unless you cancel before it ends. Set a reminder the day you start.
- Paywalls after onboarding. Some apps ask a long quiz, then show a price. Look for “In-app purchases” on the store page first.
- Weekly plans. A low weekly price can add up to more than an annual plan over a year.
- Cancelling. Deleting the app doesn’t cancel a subscription. Cancel in your App Store or Google Play account settings.
- Ads in health apps. Ads can reveal what the app is for when your phone is on the table.
The free option with no install
You don’t need an app to do kegels. Our browser kegel timer guides squeeze-and-relax sets with sound and vibration cues, and the free printable plan — a kegel exercises PDF you can download without an email address — goes on the fridge.
A simple free routine
Based on Mayo Clinic’s advice:
- Find the muscle. Squeeze and lift as if you’re stopping gas. Don’t hold your breath or tighten your belly, thighs or glutes.
- Squeeze for 3 seconds, relax for 3 seconds. Relaxing fully is half the exercise.
- Do 10–15 squeezes per set, at least three sets a day.
- Add “the knack”: a quick squeeze just before you cough, sneeze or lift.
Don’t practise by stopping your urine stream — that can stop your bladder from emptying fully.
Try a free program before you buy a device
Before you spend $150–$300 on a trainer, or more on clinic sessions like Emsella, give a free routine a fair try. NICE recommends at least 3 months of supervised pelvic floor training before judging results. If you still can’t feel the squeeze after a few weeks — or if kegels cause pain — see a pelvic health physio. Pain or tightness may mean you need to relax first: take the Tight or weak? check.
For a full ranking including paid apps, see the best kegel app for women.
Disclosure
We make Dr. Kegel for Men and are building Dr. Kegel for Women. Neither is scored on this page. No app paid to be included, and there are no affiliate links on this page. Last updated September 23, 2026.
Frequently asked questions
Is there a completely free kegel app?
Yes. Kegel Morse Hero is free to download on iPhone and works offline with no account. Easy Kegel on Android is free with no ads and an optional small upgrade. Kegel Trainer's free tier covers basic sessions and reminders. Check each store for in-app purchases before you install.
Is the Squeezy app free?
Not usually. Squeezy is a one-off purchase in the app stores (about £3.99 in the UK when we checked in September 2026). If your NHS or clinic physiotherapist uses Squeezy Connect, they can give you access at no cost and see how you're getting on.
Is the Dr. Kegel app free?
The Dr. Kegel app in the stores today is Dr. Kegel for Men: free to download with a free first session, then a subscription. Dr. Kegel for Women is a separate app we're building and isn't out yet. Our free women's kegel timer and printable plan need no app.
Are the Perifit and Elvie apps free?
The apps are free to download, but they only work with the Perifit or Elvie trainer, which costs roughly $149–$199 when we checked in September 2026. So they're not a free way to train. Start with a free app or timer first.
Where can I get a free kegel exercises PDF?
Our printable plan is free, needs no email address, and gives a simple routine to stick on the fridge. Mayo Clinic's guide also explains the basics: at least three sets a day, working up to 10–15 squeezes per set, relaxing fully between each.
Are free kegel apps as good as paid ones?
For learning a correct squeeze and release, often yes — the exercise is free, the app is a timer and a reminder. Paid apps add structured progression, variety and education. Try a free option for a few weeks before paying for a subscription or a device.
Sources
- Kegel exercises: A how-to guide for women — Mayo Clinic
- Squeezy – the NHS Physiotherapy App for Pelvic Floor Muscle Exercises — Bladder & Bowel Community
- Squeezy Connect — Squeezy
- Kegel Trainer PFM Exercises (App Store listing) — Apple App Store
- Easy Kegel – Pelvic Floor (Google Play listing) — Google Play
- Kegel Morse Hero – Pelvic Floor Training App for iPhone — Kegel Morse Hero
- PrimeFlow: pelvic floor training apps for men and women — PrimeFlow
- Quality statement 4: Supervised pelvic floor muscle training — NICE
This page is general education about exercise, not a diagnosis or treatment plan. Talk to a clinician about symptoms that are new, severe or getting worse.