Obturator internus

Schematic anatomy
Deep layerObturator internus

Legs

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Quadriceps

Rectus femorisVastus lateralisVastus medialisVastus intermedius

Hamstrings

Biceps femorisSemitendinosusSemimembranosus

Glutes

Gluteus maximusGluteus mediusGluteus minimus

Adductors

Adductor longusAdductor brevisAdductor magnusGracilisPectineus

Hip flexors

Psoas majorIliacusTensor fasciae lataeSartorius

Hip rotators

PiriformisObturator internusObturator externusSuperior gemellusInferior gemellusQuadratus femoris

Calves

GastrocnemiusSoleus

Shins & ankles

Tibialis anteriorTibialis posteriorFibularis longus & brevisExtensor digitorum longusExtensor hallucis longusFlexor digitorum longusFlexor hallucis longus

Feet

Abductor hallucisFlexor hallucis brevisAdductor hallucisFlexor digitorum brevisQuadratus plantaeFoot interossei & lumbricalsAbductor digiti minimiExtensor digitorum & hallucis brevis
Movement guide

Obturator internus

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Deep pelvic muscle that joins the short external rotators at the femur.

01

Seated band hip external rotation

Hip rotation · Light band

Also works

Gemelli, obturator externus, quadratus femoris, gluteus maximus

How to perform

Sit with a bent knee supported. Against light resistance, rotate the thigh outward so the foot moves inward. Return slowly.

Keep the pelvis still. Hip position changes which rotators contribute.

Example volume · 2 sets × 8–12 / side

Referenceswww.orthoinfo.org

Community draft · awaiting expert review