Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8058
  -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 {#8105
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8116
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8167
  -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 {#8182
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8260
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8276
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8324
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8348
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8396
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8420
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8444
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#8767
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8754
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8845
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8846 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8844 …}
}

[
  "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 {#8997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9062
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9094
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9257
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9297
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9321
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9345
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9393
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9417
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9441
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9465
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9534
  +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 {#9524
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9165
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4516
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Piriformis-Dehnung in Rückenlage"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9617
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Piriformis-Dehnung in Rückenlage"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4516
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Piriformis-Dehnung in Rückenlage"
        "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 {#9647
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9735
  +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 {#4441
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4424 …}
    #file: Vich\UploaderBundle\Entity\File {#4429 …}
    #credits: Doctrine\ORM\PersistentCollection {#4432 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 310
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4499 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777257835 {#4507
      date: 2026-04-27 04:43:55.930718 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4453 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "5M8u1aLbX9Y"
  }
  "title" => "Gesäßdehnung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9807
  +media: App\Entity\Media\MediaVideo {#4441
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4424 …}
    #file: Vich\UploaderBundle\Entity\File {#4429 …}
    #credits: Doctrine\ORM\PersistentCollection {#4432 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 310
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4499 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777257835 {#4507
      date: 2026-04-27 04:43:55.930718 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4453 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "5M8u1aLbX9Y"
  }
  +title: "Gesäßdehnung"
  +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 {#9832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9865
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9889
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656caab662504-gesassdehnung?alias=2236"
  +title: "Piriformis-Dehnung in Rückenlage - Übung - FitMetrics"
  +description: "Die Gesäßdehnung ist eine sanfte und effektive Übung, die dazu dient, Spannungen in der Gesäßmuskulatur zu lösen und die Beweglichkeit der Hüfte zu verbessern. Sie wird häufig im Yoga, Fitnesstraining und in der Rehabilitation eingesetzt und hilft dabei, Verspannungen im unteren Rücken zu lindern, die durch verkürzte Gesäßmuskeln verursacht werden können. Die Übung wird in Rückenlage ausgeführt und erfordert kein zusätzliches Equipment außer einer einfachen Trainingsmatte. Besonders für Einsteiger oder Personen mit eingeschränkter Beweglichkeit ist sie ideal geeignet. Durch die regelmäßige Anwendung kann die Haltung optimiert, die Beckenstellung verbessert und die Funktionalität des unteren Körperbereichs gesteigert werden. Ob als Teil des Aufwärmens, Abkühlens oder der Regeneration – die Gesäßdehnung stellt eine grundlegende Bewegungsübung dar, die muskuläre Balance und Verletzungsprävention im Alltag und bei sportlicher Belastung unterstützt."
  +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 {#9919
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9947
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#9995
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#10018
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#10041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#10064
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#10087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#10118
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747757418
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Legen Sie sich in Rückenlage auf eine Yogamatte, beide Beine ausgestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie das rechte Knie und ziehen Sie es in Richtung Brust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie mit beiden Händen das Knie sanft über den Körper zur gegenüberliegenden Schulter."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Schultern dabei flach auf dem Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lösen Sie die Position und wiederholen Sie die Übung auf der anderen Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie es, den Rücken von der Matte abzuheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Kopf entspannt und den Blick zur Decke gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zwingen Sie die Dehnung nicht über Ihre Komfortzone hinaus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, während Sie sich vorbereiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie das Knie heranziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ruhig und gleichmäßig während der Dehnung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10167
  +title: null
  +data: [
    "time" => 1747757418
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Legen Sie sich in Rückenlage auf eine Yogamatte, beide Beine ausgestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie das rechte Knie und ziehen Sie es in Richtung Brust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie mit beiden Händen das Knie sanft über den Körper zur gegenüberliegenden Schulter."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Schultern dabei flach auf dem Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lösen Sie die Position und wiederholen Sie die Übung auf der anderen Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie es, den Rücken von der Matte abzuheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Kopf entspannt und den Blick zur Decke gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zwingen Sie die Dehnung nicht über Ihre Komfortzone hinaus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, während Sie sich vorbereiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie das Knie heranziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ruhig und gleichmäßig während der Dehnung."
              "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" => 1747757418
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Akute Schmerzen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzlich erfolgte Hüftoperation"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Akuter Ischiasanfall"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10228
  +title: null
  +data: [
    "time" => 1747757418
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Akute Schmerzen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzlich erfolgte Hüftoperation"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Akuter Ischiasanfall"
              "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 {#10215
  +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 {#7421
    -news: Doctrine\ORM\PersistentCollection {#7438 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7436 …}
    #id: 887
    #createdAt: DateTimeImmutable @1747747745 {#7426
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7451
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7388 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10272
  +faq: App\Entity\Faq {#7421
    -news: Doctrine\ORM\PersistentCollection {#7438 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7436 …}
    #id: 887
    #createdAt: DateTimeImmutable @1747747745 {#7426
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7451
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7388 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Gesäßdehnung pro Seite halten?"
  "answer" => "Halten Sie die Gesäßdehnung jeweils 20 bis 30 Sekunden, um eine effektive Muskeldehnung und Entspannung zu erreichen. Wiederholen Sie die Übung bei Bedarf zur Spannungsreduktion."
]

App\Twig\Components\Ui\RawFaqComponent {#10300
  +question: "Wie lange sollte ich die Gesäßdehnung pro Seite halten?"
  +answer: "Halten Sie die Gesäßdehnung jeweils 20 bis 30 Sekunden, um eine effektive Muskeldehnung und Entspannung zu erreichen. Wiederholen Sie die Übung bei Bedarf zur Spannungsreduktion."
}

[
  "faq" => App\Entity\Faq {#7390
    -news: Doctrine\ORM\PersistentCollection {#7391 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7393 …}
    #id: 888
    #createdAt: DateTimeImmutable @1747747745 {#7386
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7389
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7395 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10331
  +faq: App\Entity\Faq {#7390
    -news: Doctrine\ORM\PersistentCollection {#7391 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7393 …}
    #id: 888
    #createdAt: DateTimeImmutable @1747747745 {#7386
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7389
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7395 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft die Gesäßdehnung bei Rückenschmerzen?"
  "answer" => "Ja, die Gesäßdehnung kann helfen, Rückenschmerzen zu lindern, indem sie Spannungen in den Gesäßmuskeln reduziert, die häufig Beschwerden im Lendenbereich verursachen."
]

App\Twig\Components\Ui\RawFaqComponent {#10376
  +question: "Hilft die Gesäßdehnung bei Rückenschmerzen?"
  +answer: "Ja, die Gesäßdehnung kann helfen, Rückenschmerzen zu lindern, indem sie Spannungen in den Gesäßmuskeln reduziert, die häufig Beschwerden im Lendenbereich verursachen."
}

[
  "faq" => App\Entity\Faq {#7399
    -news: Doctrine\ORM\PersistentCollection {#7400 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7402 …}
    #id: 889
    #createdAt: DateTimeImmutable @1747747745 {#7397
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7398
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7404 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10379
  +faq: App\Entity\Faq {#7399
    -news: Doctrine\ORM\PersistentCollection {#7400 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7402 …}
    #id: 889
    #createdAt: DateTimeImmutable @1747747745 {#7397
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7398
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7404 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Gesäßdehnung auch für Anfänger geeignet?"
  "answer" => "Auf jeden Fall. Diese Dehnübung ist anfängerfreundlich und lässt sich ohne große Vorkenntnisse sicher ausführen – ideal für Einsteiger in Dehnprogrammen."
]

App\Twig\Components\Ui\RawFaqComponent {#10423
  +question: "Ist die Gesäßdehnung auch für Anfänger geeignet?"
  +answer: "Auf jeden Fall. Diese Dehnübung ist anfängerfreundlich und lässt sich ohne große Vorkenntnisse sicher ausführen – ideal für Einsteiger in Dehnprogrammen."
}

[
  "faq" => App\Entity\Faq {#7408
    -news: Doctrine\ORM\PersistentCollection {#7409 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7411 …}
    #id: 890
    #createdAt: DateTimeImmutable @1747747745 {#7406
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7407
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7413 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10426
  +faq: App\Entity\Faq {#7408
    -news: Doctrine\ORM\PersistentCollection {#7409 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7411 …}
    #id: 890
    #createdAt: DateTimeImmutable @1747747745 {#7406
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7407
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7413 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich die Gesäßdehnung vor oder nach dem Training machen?"
  "answer" => "Die Gesäßdehnung eignet sich besonders nach dem Training oder während der Abkühlphase, um die Regeneration zu fördern und Muskelverspannungen zu reduzieren."
]

App\Twig\Components\Ui\RawFaqComponent {#10470
  +question: "Sollte ich die Gesäßdehnung vor oder nach dem Training machen?"
  +answer: "Die Gesäßdehnung eignet sich besonders nach dem Training oder während der Abkühlphase, um die Regeneration zu fördern und Muskelverspannungen zu reduzieren."
}

[
  "faq" => App\Entity\Faq {#7461
    -news: Doctrine\ORM\PersistentCollection {#7462 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7464 …}
    #id: 891
    #createdAt: DateTimeImmutable @1747747745 {#7459
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7460
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7466 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10473
  +faq: App\Entity\Faq {#7461
    -news: Doctrine\ORM\PersistentCollection {#7462 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7464 …}
    #id: 891
    #createdAt: DateTimeImmutable @1747747745 {#7459
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747747745 {#7460
      date: 2025-05-20 15:29:05.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7466 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Brauche ich für die Gesäßdehnung spezielles Equipment?"
  "answer" => "Für die Ausführung der Gesäßdehnung ist kein spezielles Equipment erforderlich. Eine Yogamatte wird aus Komfort- und Stabilitätsgründen empfohlen."
]

App\Twig\Components\Ui\RawFaqComponent {#10517
  +question: "Brauche ich für die Gesäßdehnung spezielles Equipment?"
  +answer: "Für die Ausführung der Gesäßdehnung ist kein spezielles Equipment erforderlich. Eine Yogamatte wird aus Komfort- und Stabilitätsgründen empfohlen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => [
    31
    33
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10445
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10528 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: [
    31
    33
  ]
  +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 {#10526 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10527 …}
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11918
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduktoren"
  "url" => "/de/ubungen/muskel/31-abduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11970
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11994
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11828
  +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 {#12027
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#12058
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12098
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +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 {#12122
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12146
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/de/ubungen/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12170
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/de/ubungen/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12194
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Dehnung"
  "url" => "/de/ubungen/kategorie/56-dehnung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12218
  +name: "Dehnung"
  +url: "/de/ubungen/kategorie/56-dehnung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobilität"
  "url" => "/de/ubungen/kategorie/59-mobilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12242
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +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 {#12266
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Regeneration und entspannung"
  "url" => "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12290
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#12008
  +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 {#10154
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12336
  +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 {#12386
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-656caab662504?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 {#12422
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-656caab662504?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 {#12460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12493
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Gesäßdehnung"
  "description" => "Die Gesäßdehnung ist eine sanfte und effektive Übung, die dazu dient, Spannungen in der Gesäßmuskulatur zu lösen und die Beweglichkeit der Hüfte zu verbessern. Sie wird häufig im Yoga, Fitnesstraining und in der Rehabilitation eingesetzt und hilft dabei, Verspannungen im unteren Rücken zu lindern, die durch verkürzte Gesäßmuskeln verursacht werden können. Die Übung wird in Rückenlage ausgeführt und erfordert kein zusätzliches Equipment außer einer einfachen Trainingsmatte. Besonders für Einsteiger oder Personen mit eingeschränkter Beweglichkeit ist sie ideal geeignet. Durch die regelmäßige Anwendung kann die Haltung optimiert, die Beckenstellung verbessert und die Funktionalität des unteren Körperbereichs gesteigert werden. Ob als Teil des Aufwärmens, Abkühlens oder der Regeneration – die Gesäßdehnung stellt eine grundlegende Bewegungsübung dar, die muskuläre Balance und Verletzungsprävention im Alltag und bei sportlicher Belastung unterstützt."
]

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

App\Twig\Components\App\PageSharer {#12533
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656caab662504-gesassdehnung?alias=2236"
  +title: "Gesäßdehnung"
  +description: "Die Gesäßdehnung ist eine sanfte und effektive Übung, die dazu dient, Spannungen in der Gesäßmuskulatur zu lösen und die Beweglichkeit der Hüfte zu verbessern. Sie wird häufig im Yoga, Fitnesstraining und in der Rehabilitation eingesetzt und hilft dabei, Verspannungen im unteren Rücken zu lindern, die durch verkürzte Gesäßmuskeln verursacht werden können. Die Übung wird in Rückenlage ausgeführt und erfordert kein zusätzliches Equipment außer einer einfachen Trainingsmatte. Besonders für Einsteiger oder Personen mit eingeschränkter Beweglichkeit ist sie ideal geeignet. Durch die regelmäßige Anwendung kann die Haltung optimiert, die Beckenstellung verbessert und die Funktionalität des unteren Körperbereichs gesteigert werden. Ob als Teil des Aufwärmens, Abkühlens oder der Regeneration – die Gesäßdehnung stellt eine grundlegende Bewegungsübung dar, die muskuläre Balance und Verletzungsprävention im Alltag und bei sportlicher Belastung unterstützt."
  +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 {#12541
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12563
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12587
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12610
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12633
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12656
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12679
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12702
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12749
  +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 {#12804
  +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 {#12796
  -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 {#12838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +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 {#12916
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#12939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#12962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#12985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#13008
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8108 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]