Heel Lift What It Does: Tones hips, glutes of the lifted leg, and quads of the standing leg; strengthens core. How to Do It: Facing the back of a chair, hinge at hips with a flat back. Extend arms straight out, resting palms on back of chair. Bend right leg and lift to hip height, pushing heel toward the ceiling. Keeping hips square, pump leg up and down 10 to 20 times. Repeat on other leg.