Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10666
  -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 {#10713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#10724
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10775
  -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 {#10790
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#10840
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#10868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#10884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#10908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#10932
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#10956
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#10980
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11028
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11052
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#9841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9637
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#11333
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#11334 …}
  -formFactory: Symfony\Component\Form\FormFactory {#11332 …}
}

[
  "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 {#11485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11520
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11550
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11582
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11601
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11761
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11785
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11833
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11857
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11905
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11929
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#11977
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#12022
  +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 {#12012
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11653
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4579
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Rückwärtsausfallschritt"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#12105
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Rückwärtsausfallschritt"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4579
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Rückwärtsausfallschritt"
        "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 {#12135
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12157
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12180
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#12223
  +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 {#4504
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4487 …}
    #file: Vich\UploaderBundle\Entity\File {#4492 …}
    #credits: Doctrine\ORM\PersistentCollection {#4495 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 287
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4562 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777262394 {#4570
      date: 2026-04-27 05:59:54.187901 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4516 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "7HxqywI4E7g"
  }
  "title" => "Rückwärtsausfallschritt"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#12295
  +media: App\Entity\Media\MediaVideo {#4504
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4487 …}
    #file: Vich\UploaderBundle\Entity\File {#4492 …}
    #credits: Doctrine\ORM\PersistentCollection {#4495 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 287
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4562 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777262394 {#4570
      date: 2026-04-27 05:59:54.187901 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4516 …}
    -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 {#12320
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12353
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#12377
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656a5d016a99d-ruckwartsausfallschritt"
  +title: "Rückwärtsausfallschritt - 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 …}
}

[
  "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 {#12407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12506
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12529
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12552
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12575
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#12606
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1757586155
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "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" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung mit der anderen Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "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" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "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" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12655
  +title: null
  +data: [
    "time" => 1757586155
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "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" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung mit der anderen Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "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" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "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" => []
        ]
      ]
    ]
  ]
  +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 {#12716
  +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 {#12703
  +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 {#10082
    -news: Doctrine\ORM\PersistentCollection {#10099 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10097 …}
    #id: 1167
    #createdAt: DateTimeImmutable @1747864728 {#10087
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10112
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10049 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12760
  +faq: App\Entity\Faq {#10082
    -news: Doctrine\ORM\PersistentCollection {#10099 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10097 …}
    #id: 1167
    #createdAt: DateTimeImmutable @1747864728 {#10087
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10112
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10049 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "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 {#12788
  +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 {#10051
    -news: Doctrine\ORM\PersistentCollection {#10052 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10054 …}
    #id: 1168
    #createdAt: DateTimeImmutable @1747864728 {#10047
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10050
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10056 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12819
  +faq: App\Entity\Faq {#10051
    -news: Doctrine\ORM\PersistentCollection {#10052 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10054 …}
    #id: 1168
    #createdAt: DateTimeImmutable @1747864728 {#10047
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10050
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10056 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "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 {#12864
  +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 {#10060
    -news: Doctrine\ORM\PersistentCollection {#10061 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10063 …}
    #id: 1169
    #createdAt: DateTimeImmutable @1747864728 {#10058
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10059
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10065 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12867
  +faq: App\Entity\Faq {#10060
    -news: Doctrine\ORM\PersistentCollection {#10061 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10063 …}
    #id: 1169
    #createdAt: DateTimeImmutable @1747864728 {#10058
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10059
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10065 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "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 {#12911
  +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 {#10069
    -news: Doctrine\ORM\PersistentCollection {#10070 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10072 …}
    #id: 1170
    #createdAt: DateTimeImmutable @1747864728 {#10067
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10068
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10074 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12914
  +faq: App\Entity\Faq {#10069
    -news: Doctrine\ORM\PersistentCollection {#10070 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10072 …}
    #id: 1170
    #createdAt: DateTimeImmutable @1747864728 {#10067
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10068
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10074 …}
    #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 {#12958
  +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 {#10122
    -news: Doctrine\ORM\PersistentCollection {#10123 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10125 …}
    #id: 1171
    #createdAt: DateTimeImmutable @1747864728 {#10120
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10121
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10127 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12961
  +faq: App\Entity\Faq {#10122
    -news: Doctrine\ORM\PersistentCollection {#10123 …}
    -exercises: Doctrine\ORM\PersistentCollection {#10125 …}
    #id: 1171
    #createdAt: DateTimeImmutable @1747864728 {#10120
      date: 2025-05-21 23:58:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757586261 {#10121
      date: 2025-09-11 12:24:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    #translations: Doctrine\ORM\PersistentCollection {#10127 …}
    #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 {#13005
  +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 {#12933
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#13016 …}
  +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 {#13014 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#13015 …}
}

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

App\Twig\Components\Ui\Badge {#14377
  +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 {#14429
  +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 {#14453
  +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 {#14477
  +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 {#14501
  +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 {#14525
  +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 {#14549
  +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 {#14573
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#14287
  +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 {#14606
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#14637
  +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 {#14677
  +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 {#14701
  +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 {#14725
  +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 {#14749
  +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 {#14773
  +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 {#14797
  +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 {#14821
  +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 {#14845
  +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 {#14587
  +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 {#12642
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14894
  +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 {#14953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#14989
  +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 {#15027
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15060
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15100
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656a5d016a99d-ruckwartsausfallschritt"
  +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 {#15108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15130
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15154
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15246
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15316
  +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 {#15371
  +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 {#15363
  -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 {#15405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +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 {#15483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10716 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}