Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10670
  -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 {#10717
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#10728
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10779
  -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 {#10794
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#10844
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#10872
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#10888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#10912
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#10936
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#10960
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#10984
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11008
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11056
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#9896
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9675
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#11337
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#11338 …}
  -formFactory: Symfony\Component\Form\FormFactory {#11336 …}
}

[
  "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 {#11489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11524
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11749
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11765
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11909
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11933
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11957
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#11981
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#12026
  +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 {#12016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11657
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4596
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Hinterer Ausfallschritt mit Körpergewicht"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#12109
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Hinterer Ausfallschritt mit Körpergewicht"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4596
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Hinterer Ausfallschritt mit Körpergewicht"
        "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 {#12139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#12161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#12184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#12227
  +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 {#4521
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4504 …}
    #file: Vich\UploaderBundle\Entity\File {#4509 …}
    #credits: Doctrine\ORM\PersistentCollection {#4512 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 287
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4579 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777543681 {#4587
      date: 2026-04-30 12:08:01.365238 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4533 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "7HxqywI4E7g"
  }
  "title" => "Rückwärtsausfallschritt"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#12299
  +media: App\Entity\Media\MediaVideo {#4521
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4504 …}
    #file: Vich\UploaderBundle\Entity\File {#4509 …}
    #credits: Doctrine\ORM\PersistentCollection {#4512 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 287
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4579 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777543681 {#4587
      date: 2026-04-30 12:08:01.365238 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4533 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "7HxqywI4E7g"
  }
  +title: "Rückwärtsausfallschritt"
  +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 {#12324
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#12357
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#12381
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656a5d016a99d-ruckwartsausfallschritt?alias=15011&open-account-panel-popup=1"
  +title: "Hinterer Ausfallschritt mit Körpergewicht - Übung - FitMetrics"
  +description: "Der Rückwärtsausfallschritt ist eine effektive Übung zur Kräftigung der unteren Körpermuskulatur und eignet sich sowohl für Einsteiger als auch für fortgeschrittene Sportler. Durch den Schritt nach hinten wird das Kniegelenk entlastet, was diese Variante besonders gelenkschonend macht. Sie erfordert weder Geräte noch viel Platz und kann daher flexibel in jedes Training integriert werden. Die Ausführung fördert nicht nur die Kraftentwicklung, sondern unterstützt auch die Verbesserung von Balance und Koordination. Regelmäßiges Training mit Rückwärtsausfallschritten trägt zu einer stabileren Haltung bei und steigert die allgemeine Leistungsfähigkeit im Alltag und Sport. Zudem eignet sich die Übung hervorragend, um muskuläre Dysbalancen zwischen beiden Körperseiten auszugleichen. Dank ihrer Vielseitigkeit lässt sie sich leicht anpassen, indem beispielsweise Gewichte hinzugefügt oder die Wiederholungszahl erhöht wird. Dies macht sie sowohl für Rehabilitationszwecke als auch für leistungsorientierte Athleten wertvoll. Der Rückwärtsausfallschritt ist daher eine grundlegende Basisübung, die in keinem Trainingsplan fehlen sollte und nachhaltig zu einem funktionellen und ausgewogenen Körper beiträgt."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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[
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]

App\Twig\Components\Media\Icon {#12411
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
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}

[
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[
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App\Twig\Components\Media\Icon {#12439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "reddit"
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App\Twig\Components\Media\Icon {#12464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
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[
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]

App\Twig\Components\Media\Icon {#12487
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "threads"
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}

[
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]

App\Twig\Components\Media\Icon {#12510
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
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  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#12533
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
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  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#12556
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "whatsapp"
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}

[
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]

App\Twig\Components\Media\Icon {#12579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
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}

[
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[
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]

App\Twig\Components\Media\Icon {#12610
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1757586155
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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              "items" => []
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            ]
            [
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              "meta" => []
            ]
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            [
              "content" => "Drücken Sie sich über die Ferse des vorderen Fußes zurück in den Stand."
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            ]
            [
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            ]
          ]
          "meta" => []
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      [
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          "text" => "Technische Tipps"
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              "content" => "Halten Sie die Brust aufgerichtet und die Körpermitte angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie, dass das vordere Knie nach innen einknickt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Abwärtsbewegung kontrolliert aus und setzen Sie das hintere Knie nicht hart auf den Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie auf Stabilität, indem Sie die Füße in Hüftbreite halten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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          "text" => "Atemtipps"
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, während Sie zurücktreten und sich absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich hochdrücken und in den Stand zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#12659
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  +data: [
    "time" => 1757586155
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
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              "content" => "Stellen Sie sich aufrecht mit hüftbreit auseinanderstehenden Füßen hin."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Setzen Sie ein Bein nach hinten und senken Sie den Körper ab, bis beide Knie etwa einen 90-Grad-Winkel bilden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie das vordere Knie über dem Sprunggelenk und den Oberkörper aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse des vorderen Fußes zurück in den Stand."
              "items" => []
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            [
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          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Brust aufgerichtet und die Körpermitte angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie, dass das vordere Knie nach innen einknickt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Abwärtsbewegung kontrolliert aus und setzen Sie das hintere Knie nicht hart auf den Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie auf Stabilität, indem Sie die Füße in Hüftbreite halten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Atmen Sie ein, während Sie zurücktreten und sich absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie sich hochdrücken und in den Stand zurückkehren."
              "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" => 1757586155
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen oder chronische Knieschmerzen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Probleme im Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenbeschwerden, die die Stabilität beeinträchtigen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12720
  +title: null
  +data: [
    "time" => 1757586155
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Knieverletzungen oder chronische Knieschmerzen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Probleme im Hüftgelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenbeschwerden, die die Stabilität beeinträchtigen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen"
              "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 {#12707
  +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 {#10086
    -news: Doctrine\ORM\PersistentCollection {#10103 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10101 …}
    #id: 1167
    #createdAt: DateTimeImmutable @1747864728 {#10091
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10116
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
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    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10053 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#12764
  +faq: App\Entity\Faq {#10086
    -news: Doctrine\ORM\PersistentCollection {#10103 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10101 …}
    #id: 1167
    #createdAt: DateTimeImmutable @1747864728 {#10091
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10116
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
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    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10053 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Welche Muskeln trainiere ich mit Rückwärtsausfallschritten?"
  "answer" => "Rückwärtsausfallschritte beanspruchen vor allem die Oberschenkelmuskulatur, das Gesäß und die hintere Oberschenkelmuskulatur, während gleichzeitig die Körpermitte und die Waden für Stabilität arbeiten."
]

App\Twig\Components\Ui\RawFaqComponent {#12792
  +question: "Welche Muskeln trainiere ich mit Rückwärtsausfallschritten?"
  +answer: "Rückwärtsausfallschritte beanspruchen vor allem die Oberschenkelmuskulatur, das Gesäß und die hintere Oberschenkelmuskulatur, während gleichzeitig die Körpermitte und die Waden für Stabilität arbeiten."
}

[
  "faq" => App\Entity\Faq {#10055
    -news: Doctrine\ORM\PersistentCollection {#10056 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10058 …}
    #id: 1168
    #createdAt: DateTimeImmutable @1747864728 {#10051
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10054
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10060 …}
    #newTranslations: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#12823
  +faq: App\Entity\Faq {#10055
    -news: Doctrine\ORM\PersistentCollection {#10056 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10058 …}
    #id: 1168
    #createdAt: DateTimeImmutable @1747864728 {#10051
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10054
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10060 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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}

[
  "question" => "Welche Vorteile bieten Rückwärtsausfallschritte?"
  "answer" => "Rückwärtsausfallschritte verbessern die Kraft in den Beinen, fördern die Balance, erhöhen die Hüftbeweglichkeit und schonen die Knie im Vergleich zu Vorwärtsausfallschritten."
]

App\Twig\Components\Ui\RawFaqComponent {#12868
  +question: "Welche Vorteile bieten Rückwärtsausfallschritte?"
  +answer: "Rückwärtsausfallschritte verbessern die Kraft in den Beinen, fördern die Balance, erhöhen die Hüftbeweglichkeit und schonen die Knie im Vergleich zu Vorwärtsausfallschritten."
}

[
  "faq" => App\Entity\Faq {#10064
    -news: Doctrine\ORM\PersistentCollection {#10065 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10067 …}
    #id: 1169
    #createdAt: DateTimeImmutable @1747864728 {#10062
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10063
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10069 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#12871
  +faq: App\Entity\Faq {#10064
    -news: Doctrine\ORM\PersistentCollection {#10065 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10067 …}
    #id: 1169
    #createdAt: DateTimeImmutable @1747864728 {#10062
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10063
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10069 …}
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}

[
  "question" => "Was ist der häufigste Fehler bei Rückwärtsausfallschritten?"
  "answer" => "Ein häufiger Fehler besteht darin, dass das vordere Knie zu weit nach vorne geschoben oder nach innen fallen gelassen wird, was die Gelenke unnötig belastet."
]

App\Twig\Components\Ui\RawFaqComponent {#12915
  +question: "Was ist der häufigste Fehler bei Rückwärtsausfallschritten?"
  +answer: "Ein häufiger Fehler besteht darin, dass das vordere Knie zu weit nach vorne geschoben oder nach innen fallen gelassen wird, was die Gelenke unnötig belastet."
}

[
  "faq" => App\Entity\Faq {#10073
    -news: Doctrine\ORM\PersistentCollection {#10074 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10076 …}
    #id: 1170
    #createdAt: DateTimeImmutable @1747864728 {#10071
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10072
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10078 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#12918
  +faq: App\Entity\Faq {#10073
    -news: Doctrine\ORM\PersistentCollection {#10074 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10076 …}
    #id: 1170
    #createdAt: DateTimeImmutable @1747864728 {#10071
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10072
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10078 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind Rückwärtsausfallschritte knieschonend?"
  "answer" => "Ja, Rückwärtsausfallschritte gelten als kniefreundlicher, da der Schritt nach hinten den Druck auf das vordere Kniegelenk reduziert."
]

App\Twig\Components\Ui\RawFaqComponent {#12962
  +question: "Sind Rückwärtsausfallschritte knieschonend?"
  +answer: "Ja, Rückwärtsausfallschritte gelten als kniefreundlicher, da der Schritt nach hinten den Druck auf das vordere Kniegelenk reduziert."
}

[
  "faq" => App\Entity\Faq {#10126
    -news: Doctrine\ORM\PersistentCollection {#10127 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10129 …}
    #id: 1171
    #createdAt: DateTimeImmutable @1747864728 {#10124
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10125
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10131 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12965
  +faq: App\Entity\Faq {#10126
    -news: Doctrine\ORM\PersistentCollection {#10127 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10129 …}
    #id: 1171
    #createdAt: DateTimeImmutable @1747864728 {#10124
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10125
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10131 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin unterscheiden sich Rückwärtsausfallschritte von Vorwärtsausfallschritten?"
  "answer" => "Beim Rückwärtsausfallschritt liegt der Fokus stärker auf Stabilität und Gesäßaktivierung, während der Vorwärtsausfallschritt mehr die Oberschenkelmuskulatur beansprucht und eine höhere Belastung für das Knie darstellt."
]

App\Twig\Components\Ui\RawFaqComponent {#13009
  +question: "Worin unterscheiden sich Rückwärtsausfallschritte von Vorwärtsausfallschritten?"
  +answer: "Beim Rückwärtsausfallschritt liegt der Fokus stärker auf Stabilität und Gesäßaktivierung, während der Vorwärtsausfallschritt mehr die Oberschenkelmuskulatur beansprucht und eine höhere Belastung für das Knie darstellt."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12937
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#13020 …}
  +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 {#13018 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#13019 …}
}

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

App\Twig\Components\Ui\Badge {#14381
  +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 {#14433
  +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 {#14457
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bauchmuskeln"
  "url" => "/de/ubungen/muskel/6-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14481
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14505
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14529
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14553
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/37-grosser-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14577
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#14291
  +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 {#14610
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#14641
  +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 {#14681
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14705
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14729
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14753
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14777
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14801
  +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 {#14825
  +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 {#14849
  +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 {#14591
  +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 {#12646
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14897
  +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 {#14958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/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 {#14994
  +route: "https://test.fitmetrics.ch/de/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 {#15032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15065
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Rückwärtsausfallschritt"
  "description" => "Der Rückwärtsausfallschritt ist eine effektive Übung zur Kräftigung der unteren Körpermuskulatur und eignet sich sowohl für Einsteiger als auch für fortgeschrittene Sportler. Durch den Schritt nach hinten wird das Kniegelenk entlastet, was diese Variante besonders gelenkschonend macht. Sie erfordert weder Geräte noch viel Platz und kann daher flexibel in jedes Training integriert werden. Die Ausführung fördert nicht nur die Kraftentwicklung, sondern unterstützt auch die Verbesserung von Balance und Koordination. Regelmäßiges Training mit Rückwärtsausfallschritten trägt zu einer stabileren Haltung bei und steigert die allgemeine Leistungsfähigkeit im Alltag und Sport. Zudem eignet sich die Übung hervorragend, um muskuläre Dysbalancen zwischen beiden Körperseiten auszugleichen. Dank ihrer Vielseitigkeit lässt sie sich leicht anpassen, indem beispielsweise Gewichte hinzugefügt oder die Wiederholungszahl erhöht wird. Dies macht sie sowohl für Rehabilitationszwecke als auch für leistungsorientierte Athleten wertvoll. Der Rückwärtsausfallschritt ist daher eine grundlegende Basisübung, die in keinem Trainingsplan fehlen sollte und nachhaltig zu einem funktionellen und ausgewogenen Körper beiträgt."
]

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

App\Twig\Components\App\PageSharer {#15105
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656a5d016a99d-ruckwartsausfallschritt?alias=15011&open-account-panel-popup=1"
  +title: "Rückwärtsausfallschritt"
  +description: "Der Rückwärtsausfallschritt ist eine effektive Übung zur Kräftigung der unteren Körpermuskulatur und eignet sich sowohl für Einsteiger als auch für fortgeschrittene Sportler. Durch den Schritt nach hinten wird das Kniegelenk entlastet, was diese Variante besonders gelenkschonend macht. Sie erfordert weder Geräte noch viel Platz und kann daher flexibel in jedes Training integriert werden. Die Ausführung fördert nicht nur die Kraftentwicklung, sondern unterstützt auch die Verbesserung von Balance und Koordination. Regelmäßiges Training mit Rückwärtsausfallschritten trägt zu einer stabileren Haltung bei und steigert die allgemeine Leistungsfähigkeit im Alltag und Sport. Zudem eignet sich die Übung hervorragend, um muskuläre Dysbalancen zwischen beiden Körperseiten auszugleichen. Dank ihrer Vielseitigkeit lässt sie sich leicht anpassen, indem beispielsweise Gewichte hinzugefügt oder die Wiederholungszahl erhöht wird. Dies macht sie sowohl für Rehabilitationszwecke als auch für leistungsorientierte Athleten wertvoll. Der Rückwärtsausfallschritt ist daher eine grundlegende Basisübung, die in keinem Trainingsplan fehlen sollte und nachhaltig zu einem funktionellen und ausgewogenen Körper beiträgt."
  +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 {#15113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15159
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15182
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15228
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15251
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15274
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15321
  +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 {#15376
  +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 {#15368
  -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 {#15410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15442
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15465
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +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 {#15488
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10720 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}