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Lets start with the base items, which you probably already have

In terms of position, cycling out of the saddle engages the glutes and lower back more intensely, uphill cycling increases the demand on the quadriceps and calf muscles, downhill requires more control from the core and upper body, standing-up cycling engages the core and upper body for balance, and cycling backward, although less common can uniquely engage the hamstrings and glutes

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