Kegel trainer for men
Kegel exercises for men, guided step by step
Rock tells you when to squeeze, hold and release. Pick one of three training modes. Follow the cues. The exercises get harder as you get stronger.
Free to download on iPhone
Rock is an iPhone app for men who want stronger pelvic floor muscles. It guides each kegel exercise with Squeeze, Hold and Release cues. It has three training modes, levels that rise as you get stronger, daily reminders and progress stats.
- 3 training modes
- Levels that rise with you
- Audio and vibration cues
- Daily reminders
- Export your data as CSV
- Squeeze
- Hold
- Release
- 3 training modes
- No equipment
- Train anywhere
- Vibration cues
- Levels that rise with you
Three modes
What are the three Rock training modes?
Each mode trains your pelvic floor in a different way. Train with all three. The app recommends 3 sets per day for each mode.
Endurance Mode
Squeeze, Hold & Release
Hold the squeeze for a longer time to build muscle endurance.
The aim of this mode is to improve the endurance of your muscles. You do this when you hold the tension for a longer duration.
Learn more about Endurance Mode
Control Mode
Slow Squeeze & Release
Squeeze and release slowly to get better control of the muscle.
This mode helps you build a stronger sense of muscle awareness. It puts the focus on precise control of muscle movement and coordination. The goal is a better ability to regulate and engage these muscles.
Learn more about Control ModeBurst Mode
Fast Squeeze & Release
Do quick squeezes and fast releases to train muscle response.
This mode gives your muscles short bursts of activity. It is designed to make your muscles respond faster and to make them stronger.
Learn more about Burst Mode
Built for men
Why should men train the pelvic floor?
The pelvic floor muscles support the bladder and the bowel. Age and prostate surgery can make them weak. Kegel exercises train these muscles, as weights train other muscles.
Rock makes the training simple. You need no equipment and you do not count. The app tells you when to squeeze, hold and release, and the exercises get harder as you get stronger.
How to Do Kegel Exercises for MenHow it works
How do you train with Rock?
Pick a mode
Swipe on the main screen to choose Endurance, Control or Burst Mode. Or set your own timing in Custom Mode.
Follow the squeeze and release cues
Press play. The screen shows Squeeze, Hold and Release. Turn on vibration feedback and an ending bell if you want them.
Level up
When you get stronger and level up, the difficulty of the exercise increases. Do 3 sets per day for each mode.
Features
What can you do with Rock?
Endurance Mode
Squeeze, Hold & Release
Hold the squeeze for a longer time to build muscle endurance.
Learn more about Endurance Mode
Control Mode
Slow Squeeze & Release
Squeeze and release slowly to get better control of the muscle.
Learn more about Control Mode
Burst Mode
Fast Squeeze & Release
Do quick squeezes and fast releases to train muscle response.
Learn more about Burst ModeCustom Mode
Set your own squeeze, hold, release and rest
Set the seconds for each squeeze, hold, release and rest step.
Learn more about Custom ModeDaily Reminders
A daily alert for your kegel set
Get a daily alert at the time you choose.
Learn more about Daily RemindersTraining Statistics
Minutes, sets, streaks and levels
See your total minutes, sets, streaks, levels and history charts.
Learn more about Training StatisticsBadges
Earn badges as you train
Earn badges for the sets you complete and for your streaks.
Learn more about BadgesAudio and Vibration Cues
Follow the cues without looking
Hear and feel each squeeze, hold and release step.
Learn more about Audio and Vibration Cues
Train anywhere. No one knows.
You can do kegels discreetly, at any time and in any place. Turn on vibration cues and follow a set without a look at the screen.
Progress
How does Rock track your progress?
Rock records each set you complete. My Stats shows your total minutes, sets, streaks, training levels and history charts. Badges reward the sets you complete and your streaks.
Sexual health
How do kegels help your sex life?
Cleveland Clinic says that kegel exercises for men can increase sexual pleasure, because they help with erections and ejaculation. NIDDK says that studies suggest pelvic floor muscle training may also improve sexual function.
Kegels add to medical care. They do not replace it. Talk to a doctor about symptoms.
How Long Do Kegels Take to Work for Men?Guides
What should you know about kegels?
How Long Do Kegels Take to Work for Men?
Sources give 3 to 8 weeks for first results and a few months for some problems. A trial in men with erectile dysfunction measured gains at 3 months.
How to Do Kegel Exercises for Men
Find your pelvic floor muscles, squeeze for 3 seconds, relax for 3 seconds, and repeat 10 times, 3 times a day. A step-by-step guide with sources.
How to Find Your Pelvic Floor Muscles (Men)
Imagine you stop gas or stop urine in midstream. The muscles you squeeze are your pelvic floor. Four ways for men to check, with sources.
Frequently Asked Questions
What are kegel exercises?
Kegel exercises are workouts for the pelvic floor muscles. People do them to improve bladder control and sexual function.
Why should I do kegel exercises?
Kegel exercises make the pelvic floor muscles stronger. Stronger pelvic floor muscles can help with urine control, support the organs in the pelvis and improve sexual satisfaction.
How do I perform kegel exercises?
Squeeze the muscles that you use to stop the flow of urine. Hold the squeeze for a few seconds, then release it. Repeat this squeeze and release pattern.
How should I use this app?
Do 3 sets of each of the 3 modes every day. As you go up the levels, the app gradually increases the duration and intensity of the exercises.
When will I see results?
Some people notice improvements in a few weeks. Other people need more time. Consistency is the key.
Can kegel exercises improve my sex life?
Yes. Stronger pelvic floor muscles can increase sexual satisfaction and can help improve orgasms.
Are kegel exercises a replacement for medical treatment?
No. Kegel exercises have many benefits, but they add to professional medical advice or treatment. They do not replace it.
Can I do kegel exercises anywhere?
Yes. Rock is designed so that you can do kegels discreetly, at any time and in any place.
Are there any side effects of kegel exercises?
When you do kegels correctly, they usually have no bad effects. Incorrect technique or too much exercise can cause discomfort.
Can kegel exercises prevent incontinence?
Regular kegel exercises can help prevent urine leaks or make them less frequent.
Do I need any special equipment for kegels?
No, you do not need special equipment. Some people find that kegel balls or weights help because they add resistance to the exercise.
Sources
The health facts in the answers above come from these sources.
- Kegel exercises - self-care (MedlinePlus, U.S. National Library of Medicine)
- Kegel Exercises: Benefits, How To and Results (Cleveland Clinic)
- Kegel Exercises (NIDDK, National Institutes of Health)
- Treatments for Bladder Control Problems (Urinary Incontinence) (NIDDK, National Institutes of Health)
- Urinary incontinence: 10 ways to stop leaks (NHS)
This page is general information, not medical advice. Talk to a doctor about symptoms.