How can i convince my parents to let me go out?

my parents are super strict.
i know its only because they want to protect me , but i’m older and smarter and yet my parents don’t let me go out.
they say they trust me , just not the other people out in the streets.

I always assure them that i’ll only be with friends that my parents know(they only know 2). But yet they say no.

I can’t even go to my own front yard because they don’t like me being outside. I can only go to school, go home and thats all.
i can’t even excersize outside or go to the park or have a nice walk.

I’m not allowed to have friends(especially not guy friends).. and the friends i have that my parents approve of , i’ve known for 14 years and still my parents don’t let me go out at all.

I’m trapped like a bird in a cage and i don’t know what to do…

how can i convince my parents to let me go out?

(just once in a while, not all the time)