What exercises Wrong Trousers?
Specifically, single leg raises with toes lent out to the side. In my case I had kneecap tracking problems and this is to strengthen the lower part of the quad, on the inside above, rather than outside or directly above my knee.
Also double leg-raises but with light weight, calf raises and some very light seated leg presses but definately without a deep squat. Also lunges were a big no-no for me.
You could possibly do those single-leg raises using one of those big rubber band things, sitting in a chair with the band tied around the chair leg perhaps, if your gym doesn’t have a leg extension machine.
The bike fit suggestion was to get your knee to move vertically in a straight line, this was done using specially made orthotic insoles in my shoes. It’s very common to see cyclists, when viewed from behind, with their knees kicking out to the side on each stroke becuase their feet aren’t supported properly leading to over-pronation, much like the problem runners often have.