Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10664
  -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 {#10711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#10722
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10773
  -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 {#10788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#10838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#10866
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#10882
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#10906
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#10930
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#10954
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#10978
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11002
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11050
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#9839
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9618
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#11331
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#11332 …}
  -formFactory: Symfony\Component\Form\FormFactory {#11330 …}
}

[
  "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 {#11483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11518
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11580
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11599
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11709
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11743
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11759
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11783
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11807
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11831
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11855
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11879
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11903
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11927
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11951
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#11975
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#12020
  +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 {#12010
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11651
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4578
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Lunge"
        "url" => "/en/exercises/group/70-lunge"
      ]
      [
        "label" => "Reverse lunge"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#12103
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Lunge"
      "url" => "/en/exercises/group/70-lunge"
    ]
    [
      "label" => "Reverse lunge"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4578
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Lunge"
        "url" => "/en/exercises/group/70-lunge"
      ]
      [
        "label" => "Reverse lunge"
        "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 {#12133
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12155
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12178
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#12221
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4526
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4482 …}
    #file: Vich\UploaderBundle\Entity\File {#4514 …}
    #credits: Doctrine\ORM\PersistentCollection {#4517 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 287
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4509 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777113354 {#4501
      date: 2026-04-25 12:35:54.328932 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4538 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "7HxqywI4E7g"
  }
  "title" => "Reverse lunge"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#12293
  +media: App\Entity\Media\MediaVideo {#4526
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4482 …}
    #file: Vich\UploaderBundle\Entity\File {#4514 …}
    #credits: Doctrine\ORM\PersistentCollection {#4517 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 287
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4509 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777113354 {#4501
      date: 2026-04-25 12:35:54.328932 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4538 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "7HxqywI4E7g"
  }
  +title: "Reverse lunge"
  +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 {#12318
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12351
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#12375
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/656a5d016a99d-reverse-lunge"
  +title: "Reverse lunge - Exercise - FitMetrics"
  +description: "The reverse lunge is a highly effective lower body exercise that builds strength, balance, and coordination without the need for equipment. Unlike the forward lunge, this variation reduces stress on the knee joint by stepping backward, making it a safer option for individuals with knee sensitivity. The movement primarily strengthens the quadriceps, glutes, and hamstrings while also engaging the core for stability. Because it is performed one leg at a time, the reverse lunge is excellent for correcting muscle imbalances between the left and right sides of the body. It also improves hip mobility, functional movement patterns, and overall athletic performance. This exercise can be performed anywhere, requires minimal space, and can be easily progressed by adding weights or increasing repetitions. It is suitable for beginners due to its joint-friendly nature but remains challenging enough for advanced athletes when combined with intensity or variations. Regular practice of reverse lunges enhances lower body endurance, supports injury prevention, and contributes to a more balanced and functional physique. For individuals seeking a versatile and effective leg exercise that translates directly into daily movement and sport performance, the reverse lunge is an essential addition to any training routine."
  +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 {#12405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12433
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12458
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12481
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12527
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12550
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12573
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#12604
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1757585871
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stand upright with feet hip-width apart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Step one leg backward and lower your body until both knees form about 90-degree angles."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep your front knee above the ankle and your torso upright."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Push through the heel of the front foot to return to standing."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Repeat on the other side."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your chest lifted and core engaged."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid letting the front knee collapse inward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Control the descent and avoid slamming the back knee on the floor."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain balance by keeping feet aligned with hips."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale as you step back and lower down."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you push up and return to standing."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12653
  +title: null
  +data: [
    "time" => 1757585871
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stand upright with feet hip-width apart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Step one leg backward and lower your body until both knees form about 90-degree angles."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep your front knee above the ankle and your torso upright."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Push through the heel of the front foot to return to standing."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Repeat on the other side."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your chest lifted and core engaged."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Avoid letting the front knee collapse inward."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Control the descent and avoid slamming the back knee on the floor."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain balance by keeping feet aligned with hips."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale as you step back and lower down."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you push up and return to standing."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1757585871
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knee injuries or chronic knee pain"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip joint issues"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lower back problems affecting stability"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Balance disorders"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12714
  +title: null
  +data: [
    "time" => 1757585871
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knee injuries or chronic knee pain"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip joint issues"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lower back problems affecting stability"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Balance disorders"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#12701
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#10080
    -news: Doctrine\ORM\PersistentCollection {#10097 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10095 …}
    #id: 1167
    #createdAt: DateTimeImmutable @1747864728 {#10085
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10110
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10047 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12758
  +faq: App\Entity\Faq {#10080
    -news: Doctrine\ORM\PersistentCollection {#10097 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10095 …}
    #id: 1167
    #createdAt: DateTimeImmutable @1747864728 {#10085
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10110
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10047 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What muscles do reverse lunges work?"
  "answer" => "Reverse lunges primarily target the quadriceps, glutes, and hamstrings, while also engaging the core and calves for stability."
]

App\Twig\Components\Ui\RawFaqComponent {#12786
  +question: "What muscles do reverse lunges work?"
  +answer: "Reverse lunges primarily target the quadriceps, glutes, and hamstrings, while also engaging the core and calves for stability."
}

[
  "faq" => App\Entity\Faq {#10049
    -news: Doctrine\ORM\PersistentCollection {#10050 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10052 …}
    #id: 1168
    #createdAt: DateTimeImmutable @1747864728 {#10045
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10048
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10054 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12817
  +faq: App\Entity\Faq {#10049
    -news: Doctrine\ORM\PersistentCollection {#10050 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10052 …}
    #id: 1168
    #createdAt: DateTimeImmutable @1747864728 {#10045
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10048
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10054 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What are the benefits of doing reverse lunges?"
  "answer" => "Reverse lunges build lower body strength, improve balance and stability, enhance hip mobility, and reduce stress on the knees compared to forward lunges."
]

App\Twig\Components\Ui\RawFaqComponent {#12862
  +question: "What are the benefits of doing reverse lunges?"
  +answer: "Reverse lunges build lower body strength, improve balance and stability, enhance hip mobility, and reduce stress on the knees compared to forward lunges."
}

[
  "faq" => App\Entity\Faq {#10058
    -news: Doctrine\ORM\PersistentCollection {#10059 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10061 …}
    #id: 1169
    #createdAt: DateTimeImmutable @1747864728 {#10056
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10057
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10063 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12865
  +faq: App\Entity\Faq {#10058
    -news: Doctrine\ORM\PersistentCollection {#10059 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10061 …}
    #id: 1169
    #createdAt: DateTimeImmutable @1747864728 {#10056
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10057
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10063 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What is the most common mistake in reverse lunges?"
  "answer" => "The most common mistake is allowing the front knee to push too far forward or collapse inward, which can strain the joint and reduce effectiveness."
]

App\Twig\Components\Ui\RawFaqComponent {#12909
  +question: "What is the most common mistake in reverse lunges?"
  +answer: "The most common mistake is allowing the front knee to push too far forward or collapse inward, which can strain the joint and reduce effectiveness."
}

[
  "faq" => App\Entity\Faq {#10067
    -news: Doctrine\ORM\PersistentCollection {#10068 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10070 …}
    #id: 1170
    #createdAt: DateTimeImmutable @1747864728 {#10065
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10066
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10072 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12912
  +faq: App\Entity\Faq {#10067
    -news: Doctrine\ORM\PersistentCollection {#10068 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10070 …}
    #id: 1170
    #createdAt: DateTimeImmutable @1747864728 {#10065
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10066
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10072 …}
    #newTranslations: null
    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Are reverse lunges safe for the knees?"
  "answer" => "Yes, reverse lunges are considered safer for the knees than forward lunges because the backward step reduces pressure on the front knee joint."
]

App\Twig\Components\Ui\RawFaqComponent {#12956
  +question: "Are reverse lunges safe for the knees?"
  +answer: "Yes, reverse lunges are considered safer for the knees than forward lunges because the backward step reduces pressure on the front knee joint."
}

[
  "faq" => App\Entity\Faq {#10120
    -news: Doctrine\ORM\PersistentCollection {#10121 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10123 …}
    #id: 1171
    #createdAt: DateTimeImmutable @1747864728 {#10118
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10119
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10125 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12959
  +faq: App\Entity\Faq {#10120
    -news: Doctrine\ORM\PersistentCollection {#10121 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10123 …}
    #id: 1171
    #createdAt: DateTimeImmutable @1747864728 {#10118
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10119
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10125 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How is a reverse lunge different from a forward lunge?"
  "answer" => "A reverse lunge places less stress on the knees and focuses more on stability and glute activation, while a forward lunge emphasizes the quadriceps and requires greater knee stability."
]

App\Twig\Components\Ui\RawFaqComponent {#13003
  +question: "How is a reverse lunge different from a forward lunge?"
  +answer: "A reverse lunge places less stress on the knees and focuses more on stability and glute activation, while a forward lunge emphasizes the quadriceps and requires greater knee stability."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    7
  ]
  "secondaryMuscles" => [
    6
    8
    15
    33
    37
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12931
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#13014 …}
  +primaryMuscles: [
    2
    3
    7
  ]
  +secondaryMuscles: [
    6
    8
    15
    33
    37
  ]
  +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 {#13012 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#13013 …}
}

[
  "name" => "Quadriceps"
  "url" => "/en/exercises/muscle/2-quadriceps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14375
  +name: "Quadriceps"
  +url: "/en/exercises/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Glutes"
  "url" => "/en/exercises/muscle/3-glutes"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14427
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hamstrings"
  "url" => "/en/exercises/muscle/7-hamstrings"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14451
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abs"
  "url" => "/en/exercises/muscle/6-abs"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14475
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Calves"
  "url" => "/en/exercises/muscle/8-calves"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14499
  +name: "Calves"
  +url: "/en/exercises/muscle/8-calves"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "External obliques"
  "url" => "/en/exercises/muscle/15-external-obliques"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14523
  +name: "External obliques"
  +url: "/en/exercises/muscle/15-external-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gluteus medius"
  "url" => "/en/exercises/muscle/33-gluteus-medius"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14547
  +name: "Gluteus medius"
  +url: "/en/exercises/muscle/33-gluteus-medius"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gluteus maximus"
  "url" => "/en/exercises/muscle/37-gluteus-maximus"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14571
  +name: "Gluteus maximus"
  +url: "/en/exercises/muscle/37-gluteus-maximus"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#14285
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#14604
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#14635
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Without equipment"
  "url" => "/en/exercises/equipment/29-without-equipment"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14675
  +name: "Without equipment"
  +url: "/en/exercises/equipment/29-without-equipment"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/en/exercises/sport/1-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14699
  +name: "Bodybuilding"
  +url: "/en/exercises/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenics"
  "url" => "/en/exercises/sport/3-callisthenics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14723
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14747
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Crossfit"
  "url" => "/en/exercises/sport/7-crossfit"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14771
  +name: "Crossfit"
  +url: "/en/exercises/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Strengthening"
  "url" => "/en/exercises/category/61-strengthening"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14795
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Lower body"
  "url" => "/en/exercises/category/68-lower-body"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14819
  +name: "Lower body"
  +url: "/en/exercises/category/68-lower-body"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Functional training"
  "url" => "/en/exercises/category/77-functional-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14843
  +name: "Functional training"
  +url: "/en/exercises/category/77-functional-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#14585
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#12640
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14888
  +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 {#14950
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-656a5d016a99d?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 {#14986
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-656a5d016a99d?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 {#15024
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15057
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Reverse lunge"
  "description" => "The reverse lunge is a highly effective lower body exercise that builds strength, balance, and coordination without the need for equipment. Unlike the forward lunge, this variation reduces stress on the knee joint by stepping backward, making it a safer option for individuals with knee sensitivity. The movement primarily strengthens the quadriceps, glutes, and hamstrings while also engaging the core for stability. Because it is performed one leg at a time, the reverse lunge is excellent for correcting muscle imbalances between the left and right sides of the body. It also improves hip mobility, functional movement patterns, and overall athletic performance. This exercise can be performed anywhere, requires minimal space, and can be easily progressed by adding weights or increasing repetitions. It is suitable for beginners due to its joint-friendly nature but remains challenging enough for advanced athletes when combined with intensity or variations. Regular practice of reverse lunges enhances lower body endurance, supports injury prevention, and contributes to a more balanced and functional physique. For individuals seeking a versatile and effective leg exercise that translates directly into daily movement and sport performance, the reverse lunge is an essential addition to any training routine."
]

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

App\Twig\Components\App\PageSharer {#15097
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/656a5d016a99d-reverse-lunge"
  +title: "Reverse lunge"
  +description: "The reverse lunge is a highly effective lower body exercise that builds strength, balance, and coordination without the need for equipment. Unlike the forward lunge, this variation reduces stress on the knee joint by stepping backward, making it a safer option for individuals with knee sensitivity. The movement primarily strengthens the quadriceps, glutes, and hamstrings while also engaging the core for stability. Because it is performed one leg at a time, the reverse lunge is excellent for correcting muscle imbalances between the left and right sides of the body. It also improves hip mobility, functional movement patterns, and overall athletic performance. This exercise can be performed anywhere, requires minimal space, and can be easily progressed by adding weights or increasing repetitions. It is suitable for beginners due to its joint-friendly nature but remains challenging enough for advanced athletes when combined with intensity or variations. Regular practice of reverse lunges enhances lower body endurance, supports injury prevention, and contributes to a more balanced and functional physique. For individuals seeking a versatile and effective leg exercise that translates directly into daily movement and sport performance, the reverse lunge is an essential addition to any training routine."
  +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 {#15105
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15127
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15151
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15174
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15197
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15220
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15243
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#2927 …}
  #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 {#15313
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#15368
  +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 {#15360
  -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 {#15402
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15434
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +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 {#15457
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10714 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

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

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