Pelvis
pubococcygeus
pyoo-boh-kok-SIJ-ee-us
Part of pelvic floor, the pubococcygeus supports bladder/bowel, aids continence and core stability. Crucial for intra-abdominal pressure in heavy lifts like squats.
Open in 3D ViewerCommon Pain & Injury
Pelvic floor weakness causes incontinence; see specialist.
Anatomy & Function
Origin
Pubis body (pubic bone)
Insertion
Coccyx and anococcygeal ligament (tailbone)
Actions
- Elevates pelvic floor
- Compresses urethra/rectum
Innervation
Pudendal nerve (S2-S4)
Muscle Relationships
Antagonists
External anal sphincter relaxors
Synergists
IliococcygeusPuborectalis
Trigger Points
Pelvic floor; refers to pelvis, low back, genitals.
Stretches
1Happy baby pose
2Child's pose pelvic floor release
Common Conditions
Pelvic floor dysfunctionStress urinary incontinence
Anatomical Parts
Left pubococcygeusLeft pubococcygeusRight pubococcygeus
FAQ
Pubococcygeus exercises?
Kegels strengthen it for core and bladder control.
What is pubococcygeus?
Key pelvic floor muscle for continence.
Tight pubococcygeus?
Causes pelvic pain; reverse Kegels relax.
Exercises for pubococcygeus
20
3/4 Sit-Up
beginner·Bodyweight
Ab Crunch Machine
intermediate·machine
Ab Roller
intermediate·other
Advanced Kettlebell Windmill
intermediate·kettlebells
Air Bike
beginner·Bodyweight
Alternate Heel Touchers
beginner·Bodyweight
Barbell Ab Rollout
intermediate·barbell
Barbell Ab Rollout - On Knees
expert·barbell
Barbell Rollout from Bench
intermediate·barbell
Barbell Side Bend
beginner·barbell
Bent-Knee Hip Raise
beginner·Bodyweight
Bent Press
expert·kettlebells
Bosu Ball Cable Crunch With Side Bends
beginner·cable
Bottoms Up
beginner·Bodyweight
Butt-Ups
beginner·Bodyweight
Cable Crunch
beginner·cable
Cable Judo Flip
beginner·cable
Cable Reverse Crunch
beginner·cable
Cable Russian Twists
beginner·cable
Cable Seated Crunch
beginner·cable
Also Works pubococcygeus
10
Alternating Floor Press
beginner·kettlebells
Alternating Renegade Row
expert·kettlebells
Atlas Stones
expert·other
Band Assisted Pull-Up
beginner·other
Body-Up
intermediate·Bodyweight
Bodyweight Flyes
intermediate·e-z curl bar
Carioca Quick Step
beginner
Catch and Overhead Throw
beginner·medicine ball
Chest Push from 3 point stance
beginner·medicine ball
Chest Push (multiple response)
beginner·medicine ball
Related Pelvis Muscles
coccygeus
The coccygeus is a small pelvic floor muscle supporting the coccyx (tailbone) at the back of the pelvis. It flexes the sacrococcygeal joint and stabilizes during lifts or impacts. Important for pelvic stability and preventing tailbone pain in squats.
External anal sphincter
The external anal sphincter is a skeletal muscle ring around the anus that you can consciously control for bowel movements. It maintains continence during daily activities and is strengthened via Kegels for pelvic floor health. Important for athletes in high-impact sports to prevent incontinence.
iliococcygeus
The iliococcygeus forms the back part of the pelvic floor, spanning from pelvis to tailbone, supporting organs and pelvic stability. Important for core integrity in heavy lifts and preventing incontinence. Weakness shows in squats or postpartum.
Tendinous arch of levator ani
The tendinous arch of levator ani is a fibrous white line on the pelvic sidewall anchoring levator ani muscles for pelvic floor support. It transmits fascia for stability during lifts. Critical for core integrity in squats and deadlifts.
Pelvis Pain Guide
Common causes and relief
Activities & Sports
See which activities use pubococcygeus