Bodyweight Exercises for Cyclists: Wall Sit
How to do the Wall Sit:
The Wall Sit is a lot like you are sitting in a chair, but the wall is your only support!
To get started, stand about 2 feet away from a wall, with your back facing the wall. Hold your arms out in front of you.
Slowly lower yourself into a "seated" position with your back against the wall and your knees bent at a 90 degree angle. Then hold that position.
Just don't stick your knees out past than your toes, which could put too much pressure on your knees.
You can start by holding the pose for 30 seconds, but gradually work your way to holding the pose for 5 minutes or more!
Why you should do the Wall Sit:
The Wall Sit works your quads for running and cycling, and especially for skiing and sailing where you are almost in a seated position.