"The hip bridge is a great way to target the muscles that surround the knee. It's also a great option for anyone looking for a lighter weight-bearing exercise that helps strengthen the knees," Osmundsen says.
- Lie on your back facing upward, place the feet hips-distance apart, and align the knees over the ankles.
- Take a moment to focus on pressing the heels down, engaging the back of the thighs, and pressing the hips upward into the air while keeping the shoulders and neck down.
- It's important to press into the heels, but don't peel the toes backward, as it will create extra tension for the back of the knee joint.
- Slowly roll back down to the mat, starting from the upper back.
- Perform three rounds of 10 reps (30 reps for an advanced workout).