If you have a tight obturator internus, here are two go-to exercises for a release of that sneaky muscle.
Fan Pose Keep your feet wide apart, turning your toes inward. Exhaling gently, hinge in the hips forward. Place both hands on a yoga block in front of you. Take a breath and exhaling again, lift up one arm up towards the ceiling. Stay there for a few deep breaths. Repeat on the other side.
Frog pose Position yourself on the floor with knees wide apart and feet to the sides. Be gentle and don’t feel you have to achieve the angles that are presented in the picture. Place your hands flat on the floor, about shoulder-width apart. You may add a slow, unwinding, rocking movement back and forth, coordinating it with your breath. Inhale rock back, exhale rock forward.