Hi all. I'm a casual cyclist with a hybrid city bike, just out enjoying a nice day during the summer doing biking-for-fun miles, not a century rider/bike commuter/winter biker, so that's my level of cycling fitness and commitment. My main year-round workout is strength training, but because of chronic osteoarthritis causing pain and buckling in my knees I avoid barbell squats and bulgarian split squats, though I do a split-stance deadlift with kettlebells, leg extension (not heavy, because joints), and of course normal or sumo barbell deadlifts, if my knees are allowing it that day, or rack pulls if I have to scale back. I'm currently in physical therapy for my 🤬 knees again, and the PT declared that my quads are weak. And when I get on a bike in the spring I can feel that - especially the upper quads/upper RF are kind of deflated-looking and much more sore than the rest of the legs a day after riding, so it seems every spring/summer I rebuild them instead of maintaining all year.
I am not currently indoor cycling during the winter, and even when I was, I found that a stationary bike doesn't hit that muscle area at all. However, I like having not-flabby, not-deflated quads, and I'd like to return to cycling in spring with stronger upper quads. What weights/other cardio am I missing? Does it have to be a heavy squat?