Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10089
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#208 …}
  -em: Doctrine\ORM\EntityManager {#550 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#205 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#10136
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#10147
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#10198
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#10213
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#10263
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "search"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#10291
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "search"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#10307
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#10331
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#10355
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#10379
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline "
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#10403
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "discipline "
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#10427
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#10451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#10475
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

[
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

App\Twig\Components\Media\Icon {#10804
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#10791
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#10882
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10883 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10881 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

App\Twig\Components\Media\Icon {#11034
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

[
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#11069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

[
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#11099
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "google"
  "class" => "h-[24px] w-[20px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px]"
]

App\Twig\Components\Media\Icon {#11131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "google"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "apple"
  "class" => "h-[24px] w-[20px] fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px] fill-white"
]

App\Twig\Components\Media\Icon {#11150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-[80px] w-[300px]"
]

[
  "class" => "h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#11260
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-white w-[20px] h-[20px]"
]

[
  "class" => "fill-white w-[20px] h-[20px]"
]

App\Twig\Components\Media\Icon {#11294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11310
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11334
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11382
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#11526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11571
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

App\Twig\Components\Media\Icon {#11561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-16 w-full"
]

[
  "class" => "h-16 w-full"
]

App\Twig\Components\Media\Icon {#11202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4476
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Seitliche Schritt-Kniebeuge"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11654
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Squat"
      "url" => "/de/ubungen/gruppe/4-squat"
    ]
    [
      "label" => "Seitliche Schritt-Kniebeuge"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4476
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Seitliche Schritt-Kniebeuge"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#11684
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#11706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#11729
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "containerClass" => "my-4"
]

App\Twig\Components\Ad\AdBanner {#11772
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4407
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4409 …}
    #credits: Doctrine\ORM\PersistentCollection {#4411 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2700
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4458 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755630509 {#4445
      date: 2025-08-19 21:08:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755630509 {#4397
      date: 2025-08-19 21:08:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 12
    -endTime: 20
    -youtubeId: "Pe115ryKDwQ"
  }
  "title" => "Seitwärtsschritt-Kniebeuge"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11859
  +media: App\Entity\Media\MediaVideo {#4407
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4409 …}
    #credits: Doctrine\ORM\PersistentCollection {#4411 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2700
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4458 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755630509 {#4445
      date: 2025-08-19 21:08:29.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755630509 {#4397
      date: 2025-08-19 21:08:29.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 12
    -endTime: 20
    -youtubeId: "Pe115ryKDwQ"
  }
  +title: "Seitwärtsschritt-Kniebeuge"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#11875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "program"
  "class" => "w-5 h-5 text-white inline-flex"
]

[
  "class" => "w-5 h-5 text-white inline-flex"
]

App\Twig\Components\Media\Icon {#11908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "mt-2 md:m-0"
]

[
  "class" => "mt-2 md:m-0"
]

App\Twig\Components\App\PageSharer {#11932
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/68a4c5832ecdc-seitwartsschritt-kniebeuge?alias=13298"
  +title: "Seitliche Schritt-Kniebeuge - Übung - FitMetrics"
  +description: "Die Seitwärtsschritt-Kniebeuge ist eine funktionelle Übung, die klassisches Kniebeugen-Training mit einer seitlichen Bewegung kombiniert. Durch diese Variation wird der Bewegungsablauf dynamischer gestaltet und die seitliche Stabilität des Körpers gezielt gefördert. Im Unterschied zur herkömmlichen Kniebeuge, die vor allem auf vertikale Bewegungen fokussiert ist, integriert die Seitwärtsschritt-Kniebeuge eine zusätzliche seitliche Komponente, die die Bewegungsqualität im Alltag und im Sport unterstützt. Besonders vorteilhaft ist diese Übung für alle, die ihre Beweglichkeit in den Hüften verbessern und gleichzeitig ihre Stabilität bei seitlichen Bewegungen steigern möchten. Die kontrollierte Ausführung sorgt dafür, dass mehrere Gelenke gleichzeitig aktiviert werden, was zu einer besseren Körperkontrolle beiträgt. Da die Übung ohne zusätzliches Equipment durchgeführt werden kann, eignet sie sich sowohl für Einsteiger als auch für fortgeschrittene Sportler, die ihre Trainingsroutine abwechslungsreicher gestalten möchten. Die Seitwärtsschritt-Kniebeuge findet häufig Anwendung in Aufwärmprogrammen, funktionellen Trainingseinheiten und Konditionstraining. Sie ist eine vielseitige Ergänzung, die nicht nur die Bewegungseffizienz steigert, sondern auch die Grundlage für eine gesunde Belastbarkeit in Training und Alltag legt. Wer Wert auf ganzheitliches Training legt, profitiert langfristig von dieser Übung als festen Bestandteil im Workout."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#11962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11990
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#12015
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#12038
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#12061
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#12084
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#12107
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#12130
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#12161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1755688971
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stelle dich aufrecht hin, Füße hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mache mit dem rechten Fuß einen Schritt zur Seite und gehe in die Kniebeuge."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte den Oberkörper aufrecht und die Knie in Linie mit den Zehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich über die Fersen zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederhole den Bewegungsablauf zur anderen Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Körpermitte während der gesamten Bewegung aktiviert."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide, dass die Knie nach innen fallen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewahre eine neutrale Wirbelsäulenhaltung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe Schritt und Beugetiefe kontrolliert aus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du zur Seite trittst und in die Kniebeuge gehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du dich über die Fersen zurück nach oben drückst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12210
  +title: null
  +data: [
    "time" => 1755688971
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stelle dich aufrecht hin, Füße hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mache mit dem rechten Fuß einen Schritt zur Seite und gehe in die Kniebeuge."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte den Oberkörper aufrecht und die Knie in Linie mit den Zehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke dich über die Fersen zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederhole den Bewegungsablauf zur anderen Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Körpermitte während der gesamten Bewegung aktiviert."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide, dass die Knie nach innen fallen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewahre eine neutrale Wirbelsäulenhaltung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe Schritt und Beugetiefe kontrolliert aus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du zur Seite trittst und in die Kniebeuge gehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, wenn du dich über die Fersen zurück nach oben drückst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1755688971
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei starken Hüftgelenkschmerzen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mit Vorsicht bei Problemen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12271
  +title: null
  +data: [
    "time" => 1755688971
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei Knieverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei starken Hüftgelenkschmerzen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Mit Vorsicht bei Problemen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#12258
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#9518
    -news: Doctrine\ORM\PersistentCollection {#9535 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9533 …}
    #id: 5348
    #createdAt: DateTimeImmutable @1755635063 {#9523
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9548
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9485 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12315
  +faq: App\Entity\Faq {#9518
    -news: Doctrine\ORM\PersistentCollection {#9535 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9533 …}
    #id: 5348
    #createdAt: DateTimeImmutable @1755635063 {#9523
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9548
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9485 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit Seitwärtsschritt-Kniebeugen?"
  "answer" => "Seitwärtsschritt-Kniebeugen trainieren vor allem die Oberschenkelmuskulatur und das Gesäß, während gleichzeitig auch die hinteren Oberschenkel, die Adduktoren, die Waden und die Rumpfmuskulatur für Stabilität mitarbeiten."
]

App\Twig\Components\Ui\RawFaqComponent {#12343
  +question: "Welche Muskeln trainiere ich mit Seitwärtsschritt-Kniebeugen?"
  +answer: "Seitwärtsschritt-Kniebeugen trainieren vor allem die Oberschenkelmuskulatur und das Gesäß, während gleichzeitig auch die hinteren Oberschenkel, die Adduktoren, die Waden und die Rumpfmuskulatur für Stabilität mitarbeiten."
}

[
  "faq" => App\Entity\Faq {#9487
    -news: Doctrine\ORM\PersistentCollection {#9488 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9490 …}
    #id: 5349
    #createdAt: DateTimeImmutable @1755635063 {#9483
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9486
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9492 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12374
  +faq: App\Entity\Faq {#9487
    -news: Doctrine\ORM\PersistentCollection {#9488 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9490 …}
    #id: 5349
    #createdAt: DateTimeImmutable @1755635063 {#9483
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9486
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9492 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Seitwärtsschritt-Kniebeugen für Anfänger geeignet?"
  "answer" => "Ja, Seitwärtsschritt-Kniebeugen sind anfängerfreundlich, da sie ausschließlich mit dem eigenen Körpergewicht ausgeführt werden können und dennoch Kraft und Gleichgewicht fördern."
]

App\Twig\Components\Ui\RawFaqComponent {#12419
  +question: "Sind Seitwärtsschritt-Kniebeugen für Anfänger geeignet?"
  +answer: "Ja, Seitwärtsschritt-Kniebeugen sind anfängerfreundlich, da sie ausschließlich mit dem eigenen Körpergewicht ausgeführt werden können und dennoch Kraft und Gleichgewicht fördern."
}

[
  "faq" => App\Entity\Faq {#9496
    -news: Doctrine\ORM\PersistentCollection {#9497 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9499 …}
    #id: 5350
    #createdAt: DateTimeImmutable @1755635063 {#9494
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9495
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9501 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12422
  +faq: App\Entity\Faq {#9496
    -news: Doctrine\ORM\PersistentCollection {#9497 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9499 …}
    #id: 5350
    #createdAt: DateTimeImmutable @1755635063 {#9494
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9495
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9501 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen sollte ich bei Seitwärtsschritt-Kniebeugen machen?"
  "answer" => "Ein guter Einstieg sind 2 bis 3 Sätze mit jeweils 10 bis 15 Wiederholungen pro Seite, abhängig vom individuellen Trainingsniveau und Ziel."
]

App\Twig\Components\Ui\RawFaqComponent {#12466
  +question: "Wie viele Wiederholungen sollte ich bei Seitwärtsschritt-Kniebeugen machen?"
  +answer: "Ein guter Einstieg sind 2 bis 3 Sätze mit jeweils 10 bis 15 Wiederholungen pro Seite, abhängig vom individuellen Trainingsniveau und Ziel."
}

[
  "faq" => App\Entity\Faq {#9505
    -news: Doctrine\ORM\PersistentCollection {#9506 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9508 …}
    #id: 5351
    #createdAt: DateTimeImmutable @1755635063 {#9503
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9504
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9510 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12469
  +faq: App\Entity\Faq {#9505
    -news: Doctrine\ORM\PersistentCollection {#9506 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9508 …}
    #id: 5351
    #createdAt: DateTimeImmutable @1755635063 {#9503
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9504
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9510 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der Unterschied zwischen einer Seitwärtsschritt-Kniebeuge und einem Seitwärtsausfallschritt?"
  "answer" => "Bei der Seitwärtsschritt-Kniebeuge beugen sich beide Beine gleichzeitig in der Kniebeuge, während beim Seitwärtsausfallschritt das Gewicht stärker auf einem Bein liegt und die einseitige Kraftentwicklung betont wird."
]

App\Twig\Components\Ui\RawFaqComponent {#12513
  +question: "Was ist der Unterschied zwischen einer Seitwärtsschritt-Kniebeuge und einem Seitwärtsausfallschritt?"
  +answer: "Bei der Seitwärtsschritt-Kniebeuge beugen sich beide Beine gleichzeitig in der Kniebeuge, während beim Seitwärtsausfallschritt das Gewicht stärker auf einem Bein liegt und die einseitige Kraftentwicklung betont wird."
}

[
  "faq" => App\Entity\Faq {#9558
    -news: Doctrine\ORM\PersistentCollection {#9559 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9561 …}
    #id: 5352
    #createdAt: DateTimeImmutable @1755635063 {#9556
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9557
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9563 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12516
  +faq: App\Entity\Faq {#9558
    -news: Doctrine\ORM\PersistentCollection {#9559 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9561 …}
    #id: 5352
    #createdAt: DateTimeImmutable @1755635063 {#9556
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755635063 {#9557
      date: 2025-08-19 22:24:23.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#9563 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich mit Seitwärtsschritt-Kniebeugen meine Beweglichkeit verbessern?"
  "answer" => "Ja, Seitwärtsschritt-Kniebeugen fördern die Hüftbeweglichkeit, verbessern die seitliche Stabilität und unterstützen funktionelle Bewegungsmuster, was sich positiv auf Gelenkgesundheit und Leistungsfähigkeit auswirkt."
]

App\Twig\Components\Ui\RawFaqComponent {#12560
  +question: "Kann ich mit Seitwärtsschritt-Kniebeugen meine Beweglichkeit verbessern?"
  +answer: "Ja, Seitwärtsschritt-Kniebeugen fördern die Hüftbeweglichkeit, verbessern die seitliche Stabilität und unterstützen funktionelle Bewegungsmuster, was sich positiv auf Gelenkgesundheit und Leistungsfähigkeit auswirkt."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
  ]
  "secondaryMuscles" => [
    7
    8
    31
    33
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12488
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12571 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    7
    8
    31
    33
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#12569 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12570 …}
}

[
  "name" => "Quadrizeps"
  "url" => "/de/ubungen/muskel/2-quadrizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13843
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13895
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-Beine"
  "url" => "/de/ubungen/muskel/7-ischio-beine"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13919
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Wadenmuskeln"
  "url" => "/de/ubungen/muskel/8-wadenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13943
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduktoren"
  "url" => "/de/ubungen/muskel/31-abduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13967
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13991
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13753
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#14024
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Komplex"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14055
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14095
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitness"
  "url" => "/de/ubungen/sport/5-fitness"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14119
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stärkung"
  "url" => "/de/ubungen/kategorie/61-starkung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14143
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14167
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14191
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "containerClass" => "hidden lg:flex items-center justify-center my-6"
]

App\Twig\Components\Ad\AdSquareFluid {#14005
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#12197
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14235
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#14284
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/de/widgets/exercise/preview-68a4c5832ecdc?video=1"
  "parameters" => [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  "defaultWidth" => 350
  "defaultHeight" => 700
]

[
  "class" => "hidden md:block"
]

App\Twig\Components\Ui\WidgetEmbed {#14320
  +route: "http://test.fitmetrics.ch/de/widgets/exercise/preview-68a4c5832ecdc?video=1"
  +parameters: [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  +defaultWidth: 350
  +defaultHeight: 700
}

[
  "name" => "check"
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

[
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

App\Twig\Components\Media\Icon {#14358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

[
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

App\Twig\Components\Media\Icon {#14391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Seitwärtsschritt-Kniebeuge"
  "description" => "Die Seitwärtsschritt-Kniebeuge ist eine funktionelle Übung, die klassisches Kniebeugen-Training mit einer seitlichen Bewegung kombiniert. Durch diese Variation wird der Bewegungsablauf dynamischer gestaltet und die seitliche Stabilität des Körpers gezielt gefördert. Im Unterschied zur herkömmlichen Kniebeuge, die vor allem auf vertikale Bewegungen fokussiert ist, integriert die Seitwärtsschritt-Kniebeuge eine zusätzliche seitliche Komponente, die die Bewegungsqualität im Alltag und im Sport unterstützt. Besonders vorteilhaft ist diese Übung für alle, die ihre Beweglichkeit in den Hüften verbessern und gleichzeitig ihre Stabilität bei seitlichen Bewegungen steigern möchten. Die kontrollierte Ausführung sorgt dafür, dass mehrere Gelenke gleichzeitig aktiviert werden, was zu einer besseren Körperkontrolle beiträgt. Da die Übung ohne zusätzliches Equipment durchgeführt werden kann, eignet sie sich sowohl für Einsteiger als auch für fortgeschrittene Sportler, die ihre Trainingsroutine abwechslungsreicher gestalten möchten. Die Seitwärtsschritt-Kniebeuge findet häufig Anwendung in Aufwärmprogrammen, funktionellen Trainingseinheiten und Konditionstraining. Sie ist eine vielseitige Ergänzung, die nicht nur die Bewegungseffizienz steigert, sondern auch die Grundlage für eine gesunde Belastbarkeit in Training und Alltag legt. Wer Wert auf ganzheitliches Training legt, profitiert langfristig von dieser Übung als festen Bestandteil im Workout."
]

[
  "class" => "content-container"
]

App\Twig\Components\App\PageSharer {#14431
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/68a4c5832ecdc-seitwartsschritt-kniebeuge?alias=13298"
  +title: "Seitwärtsschritt-Kniebeuge"
  +description: "Die Seitwärtsschritt-Kniebeuge ist eine funktionelle Übung, die klassisches Kniebeugen-Training mit einer seitlichen Bewegung kombiniert. Durch diese Variation wird der Bewegungsablauf dynamischer gestaltet und die seitliche Stabilität des Körpers gezielt gefördert. Im Unterschied zur herkömmlichen Kniebeuge, die vor allem auf vertikale Bewegungen fokussiert ist, integriert die Seitwärtsschritt-Kniebeuge eine zusätzliche seitliche Komponente, die die Bewegungsqualität im Alltag und im Sport unterstützt. Besonders vorteilhaft ist diese Übung für alle, die ihre Beweglichkeit in den Hüften verbessern und gleichzeitig ihre Stabilität bei seitlichen Bewegungen steigern möchten. Die kontrollierte Ausführung sorgt dafür, dass mehrere Gelenke gleichzeitig aktiviert werden, was zu einer besseren Körperkontrolle beiträgt. Da die Übung ohne zusätzliches Equipment durchgeführt werden kann, eignet sie sich sowohl für Einsteiger als auch für fortgeschrittene Sportler, die ihre Trainingsroutine abwechslungsreicher gestalten möchten. Die Seitwärtsschritt-Kniebeuge findet häufig Anwendung in Aufwärmprogrammen, funktionellen Trainingseinheiten und Konditionstraining. Sie ist eine vielseitige Ergänzung, die nicht nur die Bewegungseffizienz steigert, sondern auch die Grundlage für eine gesunde Belastbarkeit in Training und Alltag legt. Wer Wert auf ganzheitliches Training legt, profitiert langfristig von dieser Übung als festen Bestandteil im Workout."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#14439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#14461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#14485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#14508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#14531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#14554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#14577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#14600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

[
  "containerClass" => "content-container my-4"
]

App\Twig\Components\Ad\AdHorizontalFluid {#14647
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#14702
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#14694
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

App\Twig\Components\Media\Icon {#14736
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

App\Twig\Components\Media\Icon {#14768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "heart"
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

[
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

App\Twig\Components\Media\Icon {#14791
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "whatsapp"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#14814
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#14837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#14860
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#14883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#14906
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10139 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}