Hip

obturator internus

ob-toor-AY-tor in-TER-nus

Deep pelvic external rotator turning thigh outward, key for piriformis syndrome differentials. Stabilizes sacroiliac joint in single-leg stance. Targeted in yoga for hip mobility.

Open in 3D Viewer

Common Pain & Injury

Piriformis-like sciatica from spasm compressing sciatic nerve. Buttock pain. MRI if leg numbness.

Anatomy & Function

Origin

Obturator foramen and pelvic walls (inner pelvis)

Insertion

Greater trochanter via gemelli tendon (outer thigh bone)

Actions

Externally rotates hip (toes out)

Innervation

Nerve to obturator internus (L5-S1)

Muscle Relationships

Antagonists

Gluteus medius anterior

Synergists

Gemellus superior/inferiorPiriformis

Trigger Points

Deep gluteal; refers down leg like sciatica.

Stretches

1Deep hip ER stretch

2Modified pigeon

3Supine figure four

Common Conditions

Obturator internus syndromeDeep gluteal syndrome

Anatomical Parts

Left obturator internusRight obturator internus

FAQ

What does obturator internus do?

Deep external hip rotator.

Obturator internus pain sciatica?

Spasm mimics piriformis sciatica.

Deep buttock pain muscle?

Tight obturator compresses sciatic nerve.

Exercises for obturator internus

8

Hip Circles (prone) position 1

Hip Circles (prone) position 2

Hip Circles (prone)

beginner·Bodyweight

IT Band and Glute Stretch position 1

IT Band and Glute Stretch position 2

IT Band and Glute Stretch

intermediate·other

Iliotibial Tract-SMR position 1

Iliotibial Tract-SMR position 2

Iliotibial Tract-SMR

intermediate·foam roll

Lying Crossover position 1

Lying Crossover position 2

Lying Crossover

expert·Bodyweight

Monster Walk position 1

Monster Walk position 2

Monster Walk

beginner·bands

Standing Hip Circles position 1

Standing Hip Circles position 2

Standing Hip Circles

beginner·Bodyweight

Thigh Abductor position 1

Thigh Abductor position 2

Thigh Abductor

beginner·machine

Windmills position 1

Windmills position 2

Windmills

Also Works obturator internus

10

Alternate Leg Diagonal Bound position 1

Alternate Leg Diagonal Bound position 2

Alternate Leg Diagonal Bound

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 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

Carioca Quick Step position 1

Carioca Quick Step position 2

Carioca Quick Step

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

Depth Jump Leap position 1

Depth Jump Leap position 2

Depth Jump Leap

beginner·other

Double Leg Butt Kick position 1

Double Leg Butt Kick position 2

Double Leg Butt Kick

beginner·Bodyweight

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 internus