"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).