Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6094
  -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 {#6141
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6152
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6203
  -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 {#6218
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6268
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6296
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6312
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6384
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6408
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6432
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6456
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#6797
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6752
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6882
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6883 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6881 …}
}

[
  "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 {#7034
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7099
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7260
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7310
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7334
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7382
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7571
  +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 {#7561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4499
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Step Up"
        "url" => "/en/exercises/group/152-step-up"
      ]
      [
        "label" => "Side Step-Ups"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7654
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Step Up"
      "url" => "/en/exercises/group/152-step-up"
    ]
    [
      "label" => "Side Step-Ups"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4499
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Step Up"
        "url" => "/en/exercises/group/152-step-up"
      ]
      [
        "label" => "Side Step-Ups"
        "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 {#7684
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7729
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7772
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4453
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4455 …}
    #credits: Doctrine\ORM\PersistentCollection {#4457 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2855
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4429 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1760822260 {#4491
      date: 2025-10-18 23:17:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760822260 {#4443
      date: 2025-10-18 23:17:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    -duration: null
    -format: null
    -startTime: 5
    -endTime: 15
    -youtubeId: "fnyi4hDabkQ"
  }
  "title" => "Side Step-Ups"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7859
  +media: App\Entity\Media\MediaVideo {#4453
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4455 …}
    #credits: Doctrine\ORM\PersistentCollection {#4457 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2855
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4429 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1760822260 {#4491
      date: 2025-10-18 23:17:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760822260 {#4443
      date: 2025-10-18 23:17:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    -duration: null
    -format: null
    -startTime: 5
    -endTime: 15
    -youtubeId: "fnyi4hDabkQ"
  }
  +title: "Side Step-Ups"
  +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 {#7875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7932
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/68f403f3ec859-side-step-ups"
  +title: "Side Step-Ups - Exercise - FitMetrics"
  +description: "The Side Step-Up is a dynamic lower body exercise that strengthens the quadriceps and glutes while improving lateral stability and functional movement control. Unlike traditional forward step-ups, this variation involves stepping onto the platform from the side, engaging the hip abductors and core muscles to maintain balance throughout the movement. It is commonly used in fitness, cross-training, and sports conditioning programs due to its ability to build leg strength while enhancing joint stability and coordination. This exercise also promotes better control over lateral weight transfer, which is critical for injury prevention in activities involving multidirectional movement such as field sports, dance, and daily functional tasks. Side Step-Ups can be performed slowly for strength and control, or at a moderate pace to serve as a low-impact cardio option that elevates heart rate without excessive joint stress. It is well suited for beginners who want to develop foundational leg strength, but can be progressed by increasing step height, adding weights, or alternating legs rhythmically for conditioning purposes. As a bodyweight-based movement using only a step, it is practical, accessible, and highly effective for improving lower body endurance, postural stability, and muscular symmetry."
  +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 {#7962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#7990
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#8015
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#8038
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#8061
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#8084
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#8107
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#8130
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#8161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1760860071
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stand sideways next to the step with feet shoulder-width apart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Place the closest foot firmly on top of the step."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Push through the heel to lift your body up onto the step."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bring the opposite foot lightly to the step without fully shifting weight."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Step back down under control and repeat before switching sides."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Maintain upright torso and engaged core."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Press through the heel, not the toes."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep the knee aligned with the toes during the ascent."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale before stepping up."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you push yourself onto the step."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale again while returning to the starting position."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8210
  +title: null
  +data: [
    "time" => 1760860071
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stand sideways next to the step with feet shoulder-width apart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Place the closest foot firmly on top of the step."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Push through the heel to lift your body up onto the step."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bring the opposite foot lightly to the step without fully shifting weight."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Step back down under control and repeat before switching sides."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Maintain upright torso and engaged core."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Press through the heel, not the toes."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Keep the knee aligned with the toes during the ascent."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Breathing tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale before stepping up."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale as you push yourself onto the step."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Inhale again while returning to the starting position."
              "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" => 1760860071
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Avoid if you have acute knee instability or recent ankle sprain"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consult a professional in case of hip joint issues"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8271
  +title: null
  +data: [
    "time" => 1760860071
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Avoid if you have acute knee instability or recent ankle sprain"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Consult a professional in case of hip joint issues"
              "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 {#8258
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5066
    -news: Doctrine\ORM\PersistentCollection {#5049 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5051 …}
    #id: 6117
    #createdAt: DateTimeImmutable @1760860071 {#5061
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5036
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5099 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8315
  +faq: App\Entity\Faq {#5066
    -news: Doctrine\ORM\PersistentCollection {#5049 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5051 …}
    #id: 6117
    #createdAt: DateTimeImmutable @1760860071 {#5061
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5036
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5099 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What are the benefits of doing Side Step-Ups?"
  "answer" => "Side Step-Ups build lower body strength in the quadriceps and glutes while improving hip stability, balance, and functional movement control with minimal equipment."
]

App\Twig\Components\Ui\RawFaqComponent {#8343
  +question: "What are the benefits of doing Side Step-Ups?"
  +answer: "Side Step-Ups build lower body strength in the quadriceps and glutes while improving hip stability, balance, and functional movement control with minimal equipment."
}

[
  "faq" => App\Entity\Faq {#5097
    -news: Doctrine\ORM\PersistentCollection {#5096 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5094 …}
    #id: 6118
    #createdAt: DateTimeImmutable @1760860071 {#5101
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5098
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5092 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8374
  +faq: App\Entity\Faq {#5097
    -news: Doctrine\ORM\PersistentCollection {#5096 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5094 …}
    #id: 6118
    #createdAt: DateTimeImmutable @1760860071 {#5101
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5098
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5092 …}
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  }
}

[
  "question" => "What is the most common mistake in Side Step-Ups?"
  "answer" => "A common mistake is allowing the knee to collapse inward instead of tracking over the toes, which reduces effectiveness and increases joint stress."
]

App\Twig\Components\Ui\RawFaqComponent {#8419
  +question: "What is the most common mistake in Side Step-Ups?"
  +answer: "A common mistake is allowing the knee to collapse inward instead of tracking over the toes, which reduces effectiveness and increases joint stress."
}

[
  "faq" => App\Entity\Faq {#5088
    -news: Doctrine\ORM\PersistentCollection {#5087 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5085 …}
    #id: 6119
    #createdAt: DateTimeImmutable @1760860071 {#5090
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5089
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5083 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
]

App\Twig\Components\Ui\FaqComponent {#8422
  +faq: App\Entity\Faq {#5088
    -news: Doctrine\ORM\PersistentCollection {#5087 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5085 …}
    #id: 6119
    #createdAt: DateTimeImmutable @1760860071 {#5090
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5089
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5083 …}
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}

[
  "question" => "Are Side Step-Ups safe for the knees?"
  "answer" => "Yes, they are generally safe when performed with proper knee alignment and controlled movement, but individuals with existing knee pain should start with a lower step height."
]

App\Twig\Components\Ui\RawFaqComponent {#8466
  +question: "Are Side Step-Ups safe for the knees?"
  +answer: "Yes, they are generally safe when performed with proper knee alignment and controlled movement, but individuals with existing knee pain should start with a lower step height."
}

[
  "faq" => App\Entity\Faq {#5079
    -news: Doctrine\ORM\PersistentCollection {#5078 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5076 …}
    #id: 6120
    #createdAt: DateTimeImmutable @1760860071 {#5081
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5080
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8469
  +faq: App\Entity\Faq {#5079
    -news: Doctrine\ORM\PersistentCollection {#5078 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5076 …}
    #id: 6120
    #createdAt: DateTimeImmutable @1760860071 {#5081
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5080
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5074 …}
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}

[
  "question" => "How many reps should I do for Side Step-Ups?"
  "answer" => "Beginners can start with 10 to 12 controlled reps per leg for 2 to 3 sets, focusing on proper balance and posture before increasing intensity."
]

App\Twig\Components\Ui\RawFaqComponent {#8513
  +question: "How many reps should I do for Side Step-Ups?"
  +answer: "Beginners can start with 10 to 12 controlled reps per leg for 2 to 3 sets, focusing on proper balance and posture before increasing intensity."
}

[
  "faq" => App\Entity\Faq {#5026
    -news: Doctrine\ORM\PersistentCollection {#5025 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5023 …}
    #id: 6121
    #createdAt: DateTimeImmutable @1760860071 {#5028
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5027
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5021 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8516
  +faq: App\Entity\Faq {#5026
    -news: Doctrine\ORM\PersistentCollection {#5025 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5023 …}
    #id: 6121
    #createdAt: DateTimeImmutable @1760860071 {#5028
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1760860071 {#5027
      date: 2025-10-19 09:47:51.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2754 …}
    #updatedBy: App\Entity\User {#2754 …}
    #translations: Doctrine\ORM\PersistentCollection {#5021 …}
    #newTranslations: null
    #currentLocale: "en"
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    -published: true
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  }
}

[
  "question" => "What is the difference between Side Step-Ups and traditional Step-Ups?"
  "answer" => "Side Step-Ups emphasize lateral stability and hip abductors more than traditional Step-Ups, making them better for improving multidirectional balance."
]

App\Twig\Components\Ui\RawFaqComponent {#8560
  +question: "What is the difference between Side Step-Ups and traditional Step-Ups?"
  +answer: "Side Step-Ups emphasize lateral stability and hip abductors more than traditional Step-Ups, making them better for improving multidirectional balance."
}

[
  "class" => "relative"
  "primaryMuscles" => [
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    3
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  "secondaryMuscles" => [
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    7
    8
    15
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  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8488
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8571 …}
  +primaryMuscles: [
    2
    3
  ]
  +secondaryMuscles: [
    6
    7
    8
    15
    31
  ]
  +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 {#8569 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8570 …}
}

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

App\Twig\Components\Ui\Badge {#9987
  +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 {#10039
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10063
  +name: "Abs"
  +url: "/en/exercises/muscle/6-abs"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10087
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10111
  +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 {#10135
  +name: "External obliques"
  +url: "/en/exercises/muscle/15-external-obliques"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hip abductors"
  "url" => "/en/exercises/muscle/31-hip-abductors"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10159
  +name: "Hip abductors"
  +url: "/en/exercises/muscle/31-hip-abductors"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9897
  +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 {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10192
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10223
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Step"
  "url" => "/en/exercises/equipment/22-step"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10263
  +name: "Step"
  +url: "/en/exercises/equipment/22-step"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10287
  +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 {#10311
  +name: "Crossfit"
  +url: "/en/exercises/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Cardio"
  "url" => "/en/exercises/category/57-cardio"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10335
  +name: "Cardio"
  +url: "/en/exercises/category/57-cardio"
  +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 {#10359
  +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 {#10383
  +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 {#10173
  +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 {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8197
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10435
  +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 {#10475
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-68f403f3ec859?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 {#10511
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-68f403f3ec859?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 {#10549
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10582
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Side Step-Ups"
  "description" => "The Side Step-Up is a dynamic lower body exercise that strengthens the quadriceps and glutes while improving lateral stability and functional movement control. Unlike traditional forward step-ups, this variation involves stepping onto the platform from the side, engaging the hip abductors and core muscles to maintain balance throughout the movement. It is commonly used in fitness, cross-training, and sports conditioning programs due to its ability to build leg strength while enhancing joint stability and coordination. This exercise also promotes better control over lateral weight transfer, which is critical for injury prevention in activities involving multidirectional movement such as field sports, dance, and daily functional tasks. Side Step-Ups can be performed slowly for strength and control, or at a moderate pace to serve as a low-impact cardio option that elevates heart rate without excessive joint stress. It is well suited for beginners who want to develop foundational leg strength, but can be progressed by increasing step height, adding weights, or alternating legs rhythmically for conditioning purposes. As a bodyweight-based movement using only a step, it is practical, accessible, and highly effective for improving lower body endurance, postural stability, and muscular symmetry."
]

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

App\Twig\Components\App\PageSharer {#10622
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/68f403f3ec859-side-step-ups"
  +title: "Side Step-Ups"
  +description: "The Side Step-Up is a dynamic lower body exercise that strengthens the quadriceps and glutes while improving lateral stability and functional movement control. Unlike traditional forward step-ups, this variation involves stepping onto the platform from the side, engaging the hip abductors and core muscles to maintain balance throughout the movement. It is commonly used in fitness, cross-training, and sports conditioning programs due to its ability to build leg strength while enhancing joint stability and coordination. This exercise also promotes better control over lateral weight transfer, which is critical for injury prevention in activities involving multidirectional movement such as field sports, dance, and daily functional tasks. Side Step-Ups can be performed slowly for strength and control, or at a moderate pace to serve as a low-impact cardio option that elevates heart rate without excessive joint stress. It is well suited for beginners who want to develop foundational leg strength, but can be progressed by increasing step height, adding weights, or alternating legs rhythmically for conditioning purposes. As a bodyweight-based movement using only a step, it is practical, accessible, and highly effective for improving lower body endurance, postural stability, and muscular symmetry."
  +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 {#10630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10652
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10676
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10699
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10722
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10791
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#2933 …}
  #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 {#10838
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2933 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10893
  +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 {#10885
  -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 {#10927
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10959
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#10982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +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 {#11005
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#11028
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#11051
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6144 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}