Barbell stiff legged deadlifts:

Been doing them for years. Note that the knees are NOT locked. They keep a slight angle throughout the exercise. I use a tiny bit more knee bend than shown in the video. Note that the bar almost touches the shins on the way up and down. I briefly pause at the bottom so as to eliminate the possibility of bouncing at the bottom and thus putting on more stress then just the weight of the bar. Keep your back flat. Start light, say 50#, and gradually work you way up over time. I never used more than 135. Main thing is not to damage a tendon or tear a meniscus. Take it easy, don't try to lift as much as possible. 3 sets of 12 reps to keep the weight down, nice and slow, not exploding on the way up..

On the bike, pull back at the bottom, enough that you can feel pressure in your heel cups and relaxing your calves, i.e. not pointing the toes down. You can extend that maybe 30° up the backstroke before your hip flexors try to take over. Don't try to lift the pedal with the hip flexors, just your leg, but lift it with a tiny bit of pressure in the heel cup until you get over half the way up, at which point your hams will have stopped contracting and you lift your toe and start pushing forward with your quads.