Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8049
  -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 {#8096
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8107
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8158
  -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 {#8173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8251
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8267
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8291
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8315
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8339
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8363
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8387
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8411
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#8786
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8773
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8864
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8865 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8863 …}
}

[
  "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 {#9016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9051
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9081
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9132
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9242
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9276
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9340
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9364
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9388
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9412
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9436
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9553
  +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 {#9543
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4471
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Gesäßdehnung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9636
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Gesäßdehnung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4471
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Gesäßdehnung"
        "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 {#9666
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9688
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9754
  +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 {#4396
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4379 …}
    #file: Vich\UploaderBundle\Entity\File {#4384 …}
    #credits: Doctrine\ORM\PersistentCollection {#4387 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 308
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4454 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777252958 {#4462
      date: 2026-04-27 03:22:38.233169 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4408 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "XLEwAXvLuds"
  }
  "title" => "Gesäßdehnung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9826
  +media: App\Entity\Media\MediaVideo {#4396
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4379 …}
    #file: Vich\UploaderBundle\Entity\File {#4384 …}
    #credits: Doctrine\ORM\PersistentCollection {#4387 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 308
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4454 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: null
    #updatedAt: DateTimeImmutable @1777252958 {#4462
      date: 2026-04-27 03:22:38.233169 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4408 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "XLEwAXvLuds"
  }
  +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 {#9851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9908
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656ca8afedb39-gesassdehnung?open-account-panel-popup=1"
  +title: "Gesäßdehnung - Übung - FitMetrics"
  +description: "Die Gesäßdehnung, auch bekannt als Figur-Vier-Dehnung in Rückenlage, ist eine effektive und leicht durchführbare Übung zur Entlastung des Hüftbereichs. Sie eignet sich besonders für Personen, die unter muskulärer Verspannung durch langes Sitzen, intensive Trainingseinheiten der unteren Körperhälfte oder Reizungen des Ischiasnervs leiden. Durch die Rückenlage und die Nutzung des eigenen Körpergewichts ermöglicht diese Dehnung eine kontrollierte und sichere Mobilisierung des Gesäßmuskels und der umliegenden Hüftmuskulatur. Sie fördert die Beweglichkeit des Gesäßes, verbessert die Haltung und kann Beschwerden im unteren Rücken- und Beinbereich lindern. Die Übung ist sowohl für Einsteiger als auch für Fortgeschrittene geeignet und lässt sich problemlos in Aufwärm-, Cool-down- oder Rehabilitationsprogramme integrieren. Dank ihrer einfachen Ausführung wird sie häufig in Yoga, Pilates und funktionellem Training eingesetzt. Bei regelmäßiger Durchführung unterstützt sie die Regeneration, Leistungsfähigkeit und Bewegungsqualität im unteren Körperbereich."
  +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 {#9938
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9966
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#9991
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#10014
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#10037
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#10060
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#10083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#10106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#10137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747757640
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Legen Sie sich auf den Rücken auf eine Yogamatte, mit gebeugten Knien und flachen Füßen auf dem Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Legen Sie den rechten Knöchel über den linken Oberschenkel, knapp oberhalb des Knies."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Greifen Sie mit den Händen hinter den linken Oberschenkel und ziehen Sie ihn sanft in Richtung Brust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Dehnung, während Kopf und Schultern entspannt auf dem Boden liegen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Seitenwechsel und wiederholen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie es, Kopf oder Schultern vom Boden abzuheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Fuß des stützenden Beins geflext, um das Kniegelenk zu schützen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zwingen Sie die Dehnung nicht; bleiben Sie im angenehmen Bewegungsbereich."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, während Sie die Position einnehmen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie tief aus, wenn Sie den Oberschenkel zur Brust ziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam und gleichmäßig während der Dehnung, um die Entspannung zu fördern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10186
  +title: null
  +data: [
    "time" => 1747757640
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Legen Sie sich auf den Rücken auf eine Yogamatte, mit gebeugten Knien und flachen Füßen auf dem Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Legen Sie den rechten Knöchel über den linken Oberschenkel, knapp oberhalb des Knies."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Greifen Sie mit den Händen hinter den linken Oberschenkel und ziehen Sie ihn sanft in Richtung Brust."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Dehnung, während Kopf und Schultern entspannt auf dem Boden liegen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Seitenwechsel und wiederholen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie es, Kopf oder Schultern vom Boden abzuheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Fuß des stützenden Beins geflext, um das Kniegelenk zu schützen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zwingen Sie die Dehnung nicht; bleiben Sie im angenehmen Bewegungsbereich."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, während Sie die Position einnehmen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie tief aus, wenn Sie den Oberschenkel zur Brust ziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam und gleichmäßig während der Dehnung, um die Entspannung zu fördern."
              "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" => 1747757640
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen des Hüftgelenks"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Entzündung des Ischiasnervs (vorher Rücksprache mit einem Spezialisten)"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10247
  +title: null
  +data: [
    "time" => 1747757640
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen des Hüftgelenks"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Entzündung des Ischiasnervs (vorher Rücksprache mit einem Spezialisten)"
              "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 {#10234
  +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 {#7412
    -news: Doctrine\ORM\PersistentCollection {#7429 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7427 …}
    #id: 868
    #createdAt: DateTimeImmutable @1747681090 {#7417
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7442
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7379 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10291
  +faq: App\Entity\Faq {#7412
    -news: Doctrine\ORM\PersistentCollection {#7429 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7427 …}
    #id: 868
    #createdAt: DateTimeImmutable @1747681090 {#7417
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7442
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7379 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Figur-Vier-Dehnung pro Seite halten?"
  "answer" => "Halte die Figur-Vier-Dehnung jeweils 20 bis 30 Sekunden pro Seite, um die Gesäßmuskulatur effektiv zu dehnen und Hüftverspannungen zu lösen."
]

App\Twig\Components\Ui\RawFaqComponent {#10319
  +question: "Wie lange sollte ich die Figur-Vier-Dehnung pro Seite halten?"
  +answer: "Halte die Figur-Vier-Dehnung jeweils 20 bis 30 Sekunden pro Seite, um die Gesäßmuskulatur effektiv zu dehnen und Hüftverspannungen zu lösen."
}

[
  "faq" => App\Entity\Faq {#7381
    -news: Doctrine\ORM\PersistentCollection {#7382 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7384 …}
    #id: 869
    #createdAt: DateTimeImmutable @1747681090 {#7377
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7380
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7386 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10350
  +faq: App\Entity\Faq {#7381
    -news: Doctrine\ORM\PersistentCollection {#7382 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7384 …}
    #id: 869
    #createdAt: DateTimeImmutable @1747681090 {#7377
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7380
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7386 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft die Figur-Vier-Dehnung bei Ischiasschmerzen?"
  "answer" => "Ja, diese Dehnung wird häufig zur Linderung von Ischiasschmerzen eingesetzt, da sie den Piriformis und das Gesäß lockert, die den Ischiasnerv reizen können."
]

App\Twig\Components\Ui\RawFaqComponent {#10395
  +question: "Hilft die Figur-Vier-Dehnung bei Ischiasschmerzen?"
  +answer: "Ja, diese Dehnung wird häufig zur Linderung von Ischiasschmerzen eingesetzt, da sie den Piriformis und das Gesäß lockert, die den Ischiasnerv reizen können."
}

[
  "faq" => App\Entity\Faq {#7390
    -news: Doctrine\ORM\PersistentCollection {#7391 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7393 …}
    #id: 870
    #createdAt: DateTimeImmutable @1747681090 {#7388
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7389
      date: 2025-05-19 20:58:10.0 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 {#10398
  +faq: App\Entity\Faq {#7390
    -news: Doctrine\ORM\PersistentCollection {#7391 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7393 …}
    #id: 870
    #createdAt: DateTimeImmutable @1747681090 {#7388
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7389
      date: 2025-05-19 20:58:10.0 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" => "Kann ich die Gesäßdehnung täglich machen?"
  "answer" => "Ja, diese Dehnung kann problemlos täglich durchgeführt werden und unterstützt die Hüftbeweglichkeit sowie die Lockerung verspannter Muskeln."
]

App\Twig\Components\Ui\RawFaqComponent {#10442
  +question: "Kann ich die Gesäßdehnung täglich machen?"
  +answer: "Ja, diese Dehnung kann problemlos täglich durchgeführt werden und unterstützt die Hüftbeweglichkeit sowie die Lockerung verspannter Muskeln."
}

[
  "faq" => App\Entity\Faq {#7399
    -news: Doctrine\ORM\PersistentCollection {#7400 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7402 …}
    #id: 871
    #createdAt: DateTimeImmutable @1747681090 {#7397
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7398
      date: 2025-05-19 20:58:10.0 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 {#10445
  +faq: App\Entity\Faq {#7399
    -news: Doctrine\ORM\PersistentCollection {#7400 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7402 …}
    #id: 871
    #createdAt: DateTimeImmutable @1747681090 {#7397
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7398
      date: 2025-05-19 20:58:10.0 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" => "Was soll ich tun, wenn ich während der Dehnung Knieschmerzen bekomme?"
  "answer" => "Bei Knieschmerzen sollte der Winkel angepasst oder die Intensität reduziert werden. Achte darauf, den Fuß des übergeschlagenen Beins aktiv zu flexen, um das Knie zu schützen."
]

App\Twig\Components\Ui\RawFaqComponent {#10489
  +question: "Was soll ich tun, wenn ich während der Dehnung Knieschmerzen bekomme?"
  +answer: "Bei Knieschmerzen sollte der Winkel angepasst oder die Intensität reduziert werden. Achte darauf, den Fuß des übergeschlagenen Beins aktiv zu flexen, um das Knie zu schützen."
}

[
  "faq" => App\Entity\Faq {#7452
    -news: Doctrine\ORM\PersistentCollection {#7453 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7455 …}
    #id: 872
    #createdAt: DateTimeImmutable @1747681090 {#7450
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7451
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7457 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10492
  +faq: App\Entity\Faq {#7452
    -news: Doctrine\ORM\PersistentCollection {#7453 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7455 …}
    #id: 872
    #createdAt: DateTimeImmutable @1747681090 {#7450
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747681090 {#7451
      date: 2025-05-19 20:58:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7457 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Brauche ich für die Figur-Vier-Dehnung Equipment?"
  "answer" => "Nein, außer einer Yogamatte wird keine Ausrüstung benötigt, was diese Übung ideal für das Training zu Hause oder im Studio macht."
]

App\Twig\Components\Ui\RawFaqComponent {#10536
  +question: "Brauche ich für die Figur-Vier-Dehnung Equipment?"
  +answer: "Nein, außer einer Yogamatte wird keine Ausrüstung benötigt, was diese Übung ideal für das Training zu Hause oder im Studio macht."
}

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

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10464
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10547 …}
  +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 {#10545 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10546 …}
}

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

App\Twig\Components\Ui\Badge {#11916
  +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 {#11969
  +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 {#11993
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#6969
  +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 {#12026
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#12057
  +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 {#12097
  +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 {#12121
  +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 {#12145
  +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 {#12169
  +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 {#12193
  +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 {#12217
  +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 {#12241
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +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 {#12265
  +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 {#12007
  +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 {#10173
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12321
  +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 {#12361
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-656ca8afedb39?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 {#12397
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-656ca8afedb39?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 {#12435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12468
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Gesäßdehnung"
  "description" => "Die Gesäßdehnung, auch bekannt als Figur-Vier-Dehnung in Rückenlage, ist eine effektive und leicht durchführbare Übung zur Entlastung des Hüftbereichs. Sie eignet sich besonders für Personen, die unter muskulärer Verspannung durch langes Sitzen, intensive Trainingseinheiten der unteren Körperhälfte oder Reizungen des Ischiasnervs leiden. Durch die Rückenlage und die Nutzung des eigenen Körpergewichts ermöglicht diese Dehnung eine kontrollierte und sichere Mobilisierung des Gesäßmuskels und der umliegenden Hüftmuskulatur. Sie fördert die Beweglichkeit des Gesäßes, verbessert die Haltung und kann Beschwerden im unteren Rücken- und Beinbereich lindern. Die Übung ist sowohl für Einsteiger als auch für Fortgeschrittene geeignet und lässt sich problemlos in Aufwärm-, Cool-down- oder Rehabilitationsprogramme integrieren. Dank ihrer einfachen Ausführung wird sie häufig in Yoga, Pilates und funktionellem Training eingesetzt. Bei regelmäßiger Durchführung unterstützt sie die Regeneration, Leistungsfähigkeit und Bewegungsqualität im unteren Körperbereich."
]

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

App\Twig\Components\App\PageSharer {#12508
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/656ca8afedb39-gesassdehnung?open-account-panel-popup=1"
  +title: "Gesäßdehnung"
  +description: "Die Gesäßdehnung, auch bekannt als Figur-Vier-Dehnung in Rückenlage, ist eine effektive und leicht durchführbare Übung zur Entlastung des Hüftbereichs. Sie eignet sich besonders für Personen, die unter muskulärer Verspannung durch langes Sitzen, intensive Trainingseinheiten der unteren Körperhälfte oder Reizungen des Ischiasnervs leiden. Durch die Rückenlage und die Nutzung des eigenen Körpergewichts ermöglicht diese Dehnung eine kontrollierte und sichere Mobilisierung des Gesäßmuskels und der umliegenden Hüftmuskulatur. Sie fördert die Beweglichkeit des Gesäßes, verbessert die Haltung und kann Beschwerden im unteren Rücken- und Beinbereich lindern. Die Übung ist sowohl für Einsteiger als auch für Fortgeschrittene geeignet und lässt sich problemlos in Aufwärm-, Cool-down- oder Rehabilitationsprogramme integrieren. Dank ihrer einfachen Ausführung wird sie häufig in Yoga, Pilates und funktionellem Training eingesetzt. Bei regelmäßiger Durchführung unterstützt sie die Regeneration, Leistungsfähigkeit und Bewegungsqualität im unteren Körperbereich."
  +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 {#12516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12608
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12631
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12654
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12724
  +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 {#12779
  +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 {#12771
  -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 {#12813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12845
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12891
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12914
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12937
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12960
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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 {#12983
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +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]"
]

App\Twig\Components\Media\Icon {#13006
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8099 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}