So much carry on about squats and other weight routines on this forum. But really. If you know anything about anything, even if you are a track sprinter you know in your heart that you need to train on the bike ! That said, there are exercises that do help cyclists and I for one would like to see some really interesting situations with proven results posted here, if that's not too much to ask.
There are exercises that really do help cyclists:
Any one get lower back pain after hours in the saddle ? This happened to me and it was because of the way I stabilized my hips. MY hip flexors and quads got so strong they took over the job the glute-mead should have been doing and in so doing placed a twisting stress on my lumber vertebrae.
So I had a long chat with a physio and came up with a partial squats on one leg combined with a good morning movement, so my chest will go from vertical to horizontal at the bottom of the movement, so it is on my supporting leg. I started with one set of 20 and I am gradually building to 5 minutes worth on each leg, am at the 1 min 15 second mark at the moment. These worked a miracle for me.
if you think you might need to do these and you are doing them right you will feel the effect on the outside of your glutes. if you keep falling over, hang on to something ( lightly) till your balance improves.
PS: Remember to stretch out those leg and hip muscles after training !