Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6535
  -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 {#6582
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6644
  -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 {#6659
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6709
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6737
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6753
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6777
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6801
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6825
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6849
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6873
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6897
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#6921
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7221
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7351
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7352 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7350 …}
}

[
  "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 {#7503
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7568
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7619
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7729
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7779
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7827
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7899
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7923
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7947
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#7995
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8040
  +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 {#8030
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4592
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Hip thrust"
        "url" => "/en/exercises/group/36-hip-thrust"
      ]
      [
        "label" => "Single Leg Banded Hip Thrust"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8123
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Hip thrust"
      "url" => "/en/exercises/group/36-hip-thrust"
    ]
    [
      "label" => "Single Leg Banded Hip Thrust"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4592
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Hip thrust"
        "url" => "/en/exercises/group/36-hip-thrust"
      ]
      [
        "label" => "Single Leg Banded Hip Thrust"
        "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 {#8153
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8175
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8198
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8241
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4546
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4548 …}
    #credits: Doctrine\ORM\PersistentCollection {#4550 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=v2Xx33Bwo7E"
    #id: 948
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4522 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4584
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4536
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "v2Xx33Bwo7E"
  }
  "title" => "Single Leg Banded Hip Thrust"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8328
  +media: App\Entity\Media\MediaVideo {#4546
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4548 …}
    #credits: Doctrine\ORM\PersistentCollection {#4550 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=v2Xx33Bwo7E"
    #id: 948
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4522 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4584
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4536
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "v2Xx33Bwo7E"
  }
  +title: "Single Leg Banded Hip Thrust"
  +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 {#8344
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8377
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8401
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d710887fe-single-leg-banded-hip-thrust"
  +title: "Single Leg Banded Hip Thrust - Exercise - FitMetrics"
  +description: "The Single Leg Banded Hip Thrust is an advanced lower body exercise that effectively targets glute strength, symmetry, and stability. Performed with one leg extended and a resistance band providing tension at the hips, this unilateral variation isolates the gluteus maximus while challenging core control and pelvic stability. By removing one point of contact, the exercise significantly increases muscle recruitment and highlights imbalances between sides. The added resistance band enhances glute engagement at peak contraction, making this a highly efficient movement for both hypertrophy and neuromuscular control. This hip thrust variation is ideal for athletes, bodybuilders, and fitness enthusiasts seeking to improve hip extension power, single-leg control, and glute development. It also serves as an effective progression from standard bilateral hip thrusts or bridges. When executed with proper form, it contributes to enhanced athletic performance, injury prevention, and functional movement patterns essential for running, jumping, and lifting. This exercise can be integrated into glute-focused training days or used in rehabilitation contexts under supervision."
  +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 {#8431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8507
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8530
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8553
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8576
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8599
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#8630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752759228
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              "items" => []
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              "items" => []
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            [
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          "meta" => []
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      [
        "type" => "header"
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      [
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        "data" => [
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          "items" => [
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              "content" => "Keep your core tight throughout to prevent lumbar hyperextension."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain your gaze forward to support neutral cervical alignment."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Do not allow your hips to rotate; keep your pelvis square."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ensure your grounded heel remains flat to maximize glute activation."
              "items" => []
              "meta" => []
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          "meta" => []
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      [
        "type" => "header"
        "data" => [
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          "text" => "Breathing Tips"
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale as you lower your hips."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale forcefully as you thrust your hips upward."
              "items" => []
              "meta" => []
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            [
              "content" => "Maintain steady breathing to support core engagement."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#8679
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  +data: [
    "time" => 1752759228
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
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      ]
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        "type" => "list"
        "data" => [
          "style" => "ordered"
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            ]
            [
              "content" => "Pause briefly at the top with glutes fully contracted."
              "items" => []
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            [
              "content" => "Lower the hips back down with control without touching the floor."
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            [
              "content" => "Keep your core tight throughout to prevent lumbar hyperextension."
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              "meta" => []
            ]
            [
              "content" => "Maintain your gaze forward to support neutral cervical alignment."
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            [
              "content" => "Do not allow your hips to rotate; keep your pelvis square."
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              "content" => "Inhale as you lower your hips."
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              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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  ]
  +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 …}
}

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        "data" => [
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              "content" => "Lower back pain or disc injury"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip impingement or labral tear"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Recent knee surgery or instability"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pelvic floor dysfunction"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8740
  +title: null
  +data: [
    "time" => 1752759228
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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              "content" => "Lower back pain or disc injury"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hip impingement or labral tear"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Recent knee surgery or instability"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pelvic floor dysfunction"
              "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 {#8727
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5888
    -news: Doctrine\ORM\PersistentCollection {#5905 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5903 …}
    #id: 4269
    #createdAt: DateTimeImmutable @1752759228 {#5893
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1752759228 {#5918
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
]

App\Twig\Components\Ui\FaqComponent {#8784
  +faq: App\Entity\Faq {#5888
    -news: Doctrine\ORM\PersistentCollection {#5905 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5903 …}
    #id: 4269
    #createdAt: DateTimeImmutable @1752759228 {#5893
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5918
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5855 …}
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}

[
  "question" => "What muscles does the single leg banded hip thrust work?"
  "answer" => "The single leg banded hip thrust primarily targets the glutes, especially the gluteus maximus, and secondarily engages the hamstrings, quads, core, and hip stabilizers."
]

App\Twig\Components\Ui\RawFaqComponent {#8812
  +question: "What muscles does the single leg banded hip thrust work?"
  +answer: "The single leg banded hip thrust primarily targets the glutes, especially the gluteus maximus, and secondarily engages the hamstrings, quads, core, and hip stabilizers."
}

[
  "faq" => App\Entity\Faq {#5857
    -news: Doctrine\ORM\PersistentCollection {#5858 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5860 …}
    #id: 4270
    #createdAt: DateTimeImmutable @1752759228 {#5853
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5856
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
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    #updatedBy: App\Entity\User {#3693 …}
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    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8843
  +faq: App\Entity\Faq {#5857
    -news: Doctrine\ORM\PersistentCollection {#5858 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5860 …}
    #id: 4270
    #createdAt: DateTimeImmutable @1752759228 {#5853
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5856
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
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}

[
  "question" => "How many reps should I do for single leg banded hip thrusts?"
  "answer" => "Aim for 8 to 12 reps per leg for muscle growth, or 12 to 15 reps for endurance and control, depending on your training goal."
]

App\Twig\Components\Ui\RawFaqComponent {#8888
  +question: "How many reps should I do for single leg banded hip thrusts?"
  +answer: "Aim for 8 to 12 reps per leg for muscle growth, or 12 to 15 reps for endurance and control, depending on your training goal."
}

[
  "faq" => App\Entity\Faq {#5866
    -news: Doctrine\ORM\PersistentCollection {#5867 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5869 …}
    #id: 4271
    #createdAt: DateTimeImmutable @1752759228 {#5864
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5865
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3693 …}
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    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8891
  +faq: App\Entity\Faq {#5866
    -news: Doctrine\ORM\PersistentCollection {#5867 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5869 …}
    #id: 4271
    #createdAt: DateTimeImmutable @1752759228 {#5864
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5865
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
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}

[
  "question" => "Is the single leg hip thrust better than the regular version?"
  "answer" => "The single leg hip thrust provides greater glute isolation and highlights imbalances, making it more challenging and beneficial for unilateral strength development."
]

App\Twig\Components\Ui\RawFaqComponent {#8935
  +question: "Is the single leg hip thrust better than the regular version?"
  +answer: "The single leg hip thrust provides greater glute isolation and highlights imbalances, making it more challenging and beneficial for unilateral strength development."
}

[
  "faq" => App\Entity\Faq {#5875
    -news: Doctrine\ORM\PersistentCollection {#5876 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5878 …}
    #id: 4272
    #createdAt: DateTimeImmutable @1752759228 {#5873
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5874
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
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    #updatedBy: App\Entity\User {#3693 …}
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    #defaultLocale: "en"
    -published: true
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    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8938
  +faq: App\Entity\Faq {#5875
    -news: Doctrine\ORM\PersistentCollection {#5876 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5878 …}
    #id: 4272
    #createdAt: DateTimeImmutable @1752759228 {#5873
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5874
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5880 …}
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    -publishedBy: null
  }
}

[
  "question" => "Can beginners perform single leg banded hip thrusts?"
  "answer" => "This movement is best suited for intermediate to advanced lifters; beginners should start with bilateral hip thrusts before progressing to unilateral variations."
]

App\Twig\Components\Ui\RawFaqComponent {#8982
  +question: "Can beginners perform single leg banded hip thrusts?"
  +answer: "This movement is best suited for intermediate to advanced lifters; beginners should start with bilateral hip thrusts before progressing to unilateral variations."
}

[
  "faq" => App\Entity\Faq {#5928
    -news: Doctrine\ORM\PersistentCollection {#5929 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5931 …}
    #id: 4273
    #createdAt: DateTimeImmutable @1752759228 {#5926
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5927
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5933 …}
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    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#8985
  +faq: App\Entity\Faq {#5928
    -news: Doctrine\ORM\PersistentCollection {#5929 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5931 …}
    #id: 4273
    #createdAt: DateTimeImmutable @1752759228 {#5926
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752759228 {#5927
      date: 2025-07-17 15:33:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5933 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What is the benefit of using a band in hip thrusts?"
  "answer" => "The resistance band increases glute activation by adding peak tension at full hip extension, enhancing muscle recruitment and control throughout the movement."
]

App\Twig\Components\Ui\RawFaqComponent {#9029
  +question: "What is the benefit of using a band in hip thrusts?"
  +answer: "The resistance band increases glute activation by adding peak tension at full hip extension, enhancing muscle recruitment and control throughout the movement."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
    2
    6
    7
    31
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8957
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9040 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    2
    6
    7
    31
    33
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9038 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9039 …}
}

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

App\Twig\Components\Ui\Badge {#10521
  +name: "Glutes"
  +url: "/en/exercises/muscle/3-glutes"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10573
  +name: "Quadriceps"
  +url: "/en/exercises/muscle/2-quadriceps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10597
  +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 {#10621
  +name: "Hamstrings"
  +url: "/en/exercises/muscle/7-hamstrings"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10645
  +name: "Hip abductors"
  +url: "/en/exercises/muscle/31-hip-abductors"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10669
  +name: "Gluteus medius"
  +url: "/en/exercises/muscle/33-gluteus-medius"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10693
  +name: "Gluteus maximus"
  +url: "/en/exercises/muscle/37-gluteus-maximus"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10431
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#10726
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10757
  +name: "Compound"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Elastic band"
  "url" => "/en/exercises/equipment/11-elastic-band"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10797
  +name: "Elastic band"
  +url: "/en/exercises/equipment/11-elastic-band"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Musculation bench"
  "url" => "/en/exercises/equipment/16-musculation-bench"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10821
  +name: "Musculation bench"
  +url: "/en/exercises/equipment/16-musculation-bench"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10845
  +name: "Bodybuilding"
  +url: "/en/exercises/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10869
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10893
  +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 {#10917
  +name: "Crossfit"
  +url: "/en/exercises/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10941
  +name: "Strengthening"
  +url: "/en/exercises/category/61-strengthening"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10965
  +name: "Lower body"
  +url: "/en/exercises/category/68-lower-body"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Balance and stability"
  "url" => "/en/exercises/category/78-balance-and-stability"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10989
  +name: "Balance and stability"
  +url: "/en/exercises/category/78-balance-and-stability"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10707
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8666
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11041
  +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 {#5705
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d710887fe?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 {#7100
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d710887fe?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 {#8636
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#10305
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Single Leg Banded Hip Thrust"
  "description" => "The Single Leg Banded Hip Thrust is an advanced lower body exercise that effectively targets glute strength, symmetry, and stability. Performed with one leg extended and a resistance band providing tension at the hips, this unilateral variation isolates the gluteus maximus while challenging core control and pelvic stability. By removing one point of contact, the exercise significantly increases muscle recruitment and highlights imbalances between sides. The added resistance band enhances glute engagement at peak contraction, making this a highly efficient movement for both hypertrophy and neuromuscular control. This hip thrust variation is ideal for athletes, bodybuilders, and fitness enthusiasts seeking to improve hip extension power, single-leg control, and glute development. It also serves as an effective progression from standard bilateral hip thrusts or bridges. When executed with proper form, it contributes to enhanced athletic performance, injury prevention, and functional movement patterns essential for running, jumping, and lifting. This exercise can be integrated into glute-focused training days or used in rehabilitation contexts under supervision."
]

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

App\Twig\Components\App\PageSharer {#11078
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d710887fe-single-leg-banded-hip-thrust"
  +title: "Single Leg Banded Hip Thrust"
  +description: "The Single Leg Banded Hip Thrust is an advanced lower body exercise that effectively targets glute strength, symmetry, and stability. Performed with one leg extended and a resistance band providing tension at the hips, this unilateral variation isolates the gluteus maximus while challenging core control and pelvic stability. By removing one point of contact, the exercise significantly increases muscle recruitment and highlights imbalances between sides. The added resistance band enhances glute engagement at peak contraction, making this a highly efficient movement for both hypertrophy and neuromuscular control. This hip thrust variation is ideal for athletes, bodybuilders, and fitness enthusiasts seeking to improve hip extension power, single-leg control, and glute development. It also serves as an effective progression from standard bilateral hip thrusts or bridges. When executed with proper form, it contributes to enhanced athletic performance, injury prevention, and functional movement patterns essential for running, jumping, and lifting. This exercise can be integrated into glute-focused training days or used in rehabilitation contexts under supervision."
  +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 {#11086
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#11108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#11132
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#11155
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#11178
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#11201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#11224
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#11247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#2925 …}
  #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 {#11294
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11349
  +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 {#11341
  -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 {#11383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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 {#11415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6585 …}
  +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]"
]