Unlocking the Obturator Internus: The Hidden Key to Pelvic Floor Balance
When we talk about the pelvic floor, most people jump straight to the Kegels or the ‘squeeze and lift’ muscles. But there’s a deeper, often-forgotten player that holds more sway than you might think: the obturator internus (OI).
If you’ve ever experienced deep glute pain, sacroiliac discomfort, hip restriction, or stubborn pelvic floor tension that just won’t shift—this muscle might be part of the picture.
Where is the Obturator Internus—and What Does It Do?
The obturator internus is a deep hip rotator that sits on the inner surface of your pelvis, covering the obturator foramen. It passes through the lesser sciatic notch and inserts into the greater trochanter of the femur—right alongside the piriformis1.
But it’s not just a hip muscle. The OI forms part of the lateral pelvic wall and is enveloped in fascia that connects directly to the levator ani, particularly the iliococcygeus2. Through this fascial relationship, the OI plays a key role in pelvic floor support and function.
Its main jobs include:
Stabilising and laterally rotating the hip
Supporting pelvic alignment during movement
Acting as a tension distributor for the pelvic floor via fascial integration
When the Obturator Internus Gets Tight...
A tight OI can cause or contribute to:
Deep pelvic or buttock pain
Referral pain into the vagina, rectum, or inner thigh
Limited hip internal rotation
Tension patterns in the pelvic floor
Nerve irritation, especially the pudendal and obturator nerves3
OI tightness is commonly seen in:
Postnatal women with pelvic girdle pain
Desk-based clients with internal rotation collapse
Athletes and lifters
Anyone experiencing chronic hip or pelvic dysfunction
Why Releasing It Helps the Pelvic Floor
When the OI is tight, it can pull on the pelvic floor from the sides, limiting the ability of the levator ani to lengthen and contract reflexively. This can worsen symptoms like:
Overactive pelvic floor
Prolapse-related discomfort
Functional incontinence
Sacroiliac instability
Releasing the OI helps re-establish a more balanced relationship between the hip rotators and the pelvic diaphragm, improving not only pelvic floor mobility but also fascial glide, nerve health, and overall stability4.
How to Release the Obturator Internus
Because of its angle and depth, the OI responds best to gentle myofascial release and activation rather than aggressive stretching.
1. Somatic Glute & Hip Rotator Release
Lie on your back with knees bent
Place a soft ball under one glute (just medial to the sit bone)
Gently rock the knee side-to-side like a slow windshield wiper
Breathe deeply and melt into the ball
This technique mimics internal pelvic floor manual therapy used clinically for OI trigger point release5.
2. Hip Internal Rotation Holds
Lie on your side with knees bent
Keep ankles together and lift your top foot (reverse clam)
Hold briefly at the top and breathe into your ribs
Repeat 8–10x each side
Building strength and control here improves the neuromuscular balance between internal and external rotators, supporting pelvic floor reflexivity6.
3. Supported Squat with Lateral Hip Focus
Sit into a deep squat with support under your heels
Gently press knees outward using your elbows
Inhale into your back and sides, exhale with soft tension
Visualise space around your sitting bones
This encourages fascial expansion and decompresses the OI in functional movement.
Want to Go Deeper?
If you’ve been working on your pelvic floor and something still feels tense, stuck, or overworked, it might be time to look sideways—literally.
The obturator internus is a powerful missing piece in the puzzle. In my programmes, we use a combination of breath, release, posture and reflexive control to restore pelvic balance from the inside out.
➡️ Explore these techniques inside my on-demand video vault or join a live workshop where we map and release the deeper systems that matter.
Footnotes
Standring, S. (2021). Gray's Anatomy: The Anatomical Basis of Clinical Practice. ↩
Wallner, C., Dabhoiwala, N. F., DeRuiter, M. C., & Lamers, W. H. (2008). The anatomical components of the levator ani and their different innervation. European Urology, 54(5), 1137–1146. ↩
Robert, R. et al. (1998). Anatomy of the pudendal nerve and its clinical implications in perineal surgery. Surgical and Radiologic Anatomy, 20(2), 93–98. ↩
DeLancey, J. O. L. (1992). Anatomic aspects of vaginal eversion after hysterectomy. American Journal of Obstetrics and Gynecology, 166(6), 1717–1724. ↩
Anderson, R. U., & Wise, D. (2006). Pelvic myofascial trigger points: Manual physical therapy for interstitial cystitis and pelvic pain. The Journal of Urology, 176(5), 2223–2228. ↩
Simons, D. G., Travell, J. G., & Simons, L. S. (1999). Myofascial Pain and Dysfunction: The Trigger Point Manual. ↩
