Hip

obturator externus

ob-toor-AY-tor eks-TER-nus

Deep hip external rotator and adductor originating from the pelvis obturator foramen. Stabilizes hip in deep squats and lateral movements. Often overlooked but prevents groin strains in agility training.

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Common Pain & Injury

Groin pain from labral tears or FAI; aches with rotation. Doctor for clicking or locking.

Anatomy & Function

Origin

Obturator membrane and pubic/ischial bones (pelvic inner walls)

Insertion

Trochanteric fossa of femur (deep greater trochanter)

Actions

Externally rotates hip (turns thigh out)
Adducts hip slightly

Innervation

Nerve to obturator externus (L3-L4)

Muscle Relationships

Antagonists

Gluteus minimus

Synergists

Obturator internusGemelli

Trigger Points

Deep pelvis; refers to medial thigh and knee.

Stretches

1Figure-four stretch

2Obturator pigeon pose

Common Conditions

Hip labral tearObturator externus tendinopathy

Anatomical Parts

Right obturator externusLeft obturator externus

FAQ

Obturator externus function?

Externally rotates and stabilizes deep hip.

Groin pain obturator muscle?

Strain causes medial thigh ache.

Deep hip rotator pain?

Overuse in sports with pivots.

Also Works obturator externus

10

Alternate Leg Diagonal Bound position 1

Alternate Leg Diagonal Bound position 2

Alternate Leg Diagonal Bound

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Box Jump (Multiple Response) position 1

Box Jump (Multiple Response) position 2

Box Jump (Multiple Response)

beginner·other

Box Skip position 1

Box Skip position 2

Box Skip

beginner·other

Box Squat position 1

Box Squat position 2

Box Squat

intermediate·barbell

Box Squat with Bands position 1

Box Squat with Bands position 2

Box Squat with Bands

expert·barbell

Box Squat with Chains position 1

Box Squat with Chains position 2

Box Squat with Chains

expert·barbell

Chair Leg Extended Stretch position 1

Chair Leg Extended Stretch position 2

Chair Leg Extended Stretch

beginner·other

Crossover Reverse Lunge position 1

Crossover Reverse Lunge position 2

Crossover Reverse Lunge

Dancer's Stretch position 1

Dancer's Stretch position 2

Dancer's Stretch

Related Hip Muscles

adductor brevis

Short inner thigh muscle adducts the thigh and assists rotation, key for lateral stability in squats and sprints. Middle adductor, it prevents groin pulls in dynamic sports. Essential for balanced leg power.

adductor longus

Prominent inner thigh muscle adducts and flexes the hip, powering lateral lunges and cutting moves. Prone to strains but key for athletic power. Gym staple for groin strength.

adductor magnus

Largest inner thigh muscle, with adductor and hamstring-like parts, adducts and extends hip powerfully. Mimics hamstring in deadlifts. Crucial for posterior chain balance.

adductor minimus

Small deep inner thigh muscle above magnus, aids adduction and rotation. Stabilizes hip in single-leg work. Often overlooked but prevents imbalances.

gemellus inferior

Small deep rotator in the hip, gemellus inferior laterally rotates and stabilizes the thigh. Works with piriformis in squats and pivots. Crucial for hip control in sports.

gemellus superior

Tiny hip muscle above ischial spine, gemellus superior laterally rotates femur. Assists in twisting sports and hip stability. Part of deep six rotators.

gluteus maximus

Largest hip muscle, gluteus maximus extends and externally rotates thigh for powerful hip thrust in squats, deadlifts, running. King of posterior chain.

Side hip muscle for abduction and stabilization during single-leg stance in running, squats. Prevents Trendelenburg gait.

Hip Pain Guide

Common causes and relief

Activities & Sports

See which activities use obturator externus