Wall sits - worth doing as a cyclist?

My physio seems to be a massive fan of wall sit (combined with lunges and single leg dips as part of a rehab routine for a sore knee).
 

She has been lecturing me that (at the ripe old age of 35) I need to start a strengthening routine to see me riding into my 60s, and wall sit, lunges, squats etc. are her favoured exercises.

I think my knee is still too tender for the lunges and dips, or at least I need to do less weight or not go as low...

Stairs.

Ride your bike

Intervals will help raise your FTP, and other muscle strength building work will help build on that too. I concur that planks and side planks will help, as would the burpees and bastardos. Core and posterior chain is hugely overlooked by non-professional cyclists (generally) and can easily be worked on in 5 min chunks.

Good luck with your goals

Didn't do Humpty Dumpty much good.

Try burpees and bastardoes. Or skipping.

I would stare out of the window. It's grossly underrated.

• It will help your eyes have a break (and long term may save you from needing glasses).
• It will also help your mind take a break from whatever task/topic you've been working on.
• It will stimulate your imagination and possibly remind you of things that need doing, either work related or at home.
• It should help you reconnect with the world outside the box in which you're stuck and may also allow you to consider an alternative route home where you can do some intervals (or a productive turbo session when you get there). It's intervals that will raise your FTP, not wall sits.

There may be other benefits I haven't listed.

If you want to do something physical then do plank and/or side plank.