How to do the bird dog exercise

The bird dog is an exercise that targets the deep stabilization muscle mass of your core. It moreover referred to as the horse stance or quadruped alternating arm and leg extension. Bird canine assemble energy in the stomach muscle mass, spine, once more (larger, mid and reduce), hip flexors, hip extensors, and glutes. As well as they help with decreasing your hazard of harm to these areas.

The bird dog is a helpful exercise for people who’ve been instructed they’ve a “weak core.” It’s going to moreover revenue anyone who performs leisure or aggressive athletics. For athletes, the bird dog will improve your experience in golf, tennis, lacrosse and another sports activities actions that include rotation by way of the spine. For weekend warriors, bird canine will help to strengthen core muscle mass which have been weakened over time by intensive sitting.

To Perform Bird Canines

    1. How to do the bird dog exerciseHow To Perform The Bird Dog Exercise

    Begin by inserting your arms and knees on the floor.

  1. Brace your abdominals (pull your abdomen button in in the route of your spine).
  2. Place your wrists immediately beneath the shoulders and your knees immediately beneath the hips.
  3. Protect your once more straight and flat alongside along with your eyes focused on the floor. Visualize balancing a broomstick alongside your spine (lengthwise). For a tactile cue, you might place a stick alongside your spine. The intention is to protect your once more and hips straight while you do the exercise so that the stick does not fall to the floor.
  4. Your legs ought to be parallel and elbows ought to keep turned once more in direction of your thighs. Direct your fingers forward.
  5. From this place, inhale and raise your correct arm up and out to a 45 diploma angle (with thumb pointing up (see image) while you elevate your left leg concurrently as extreme as you might and into full extension. When doing this, do not let your pelvis sway to each aspect.
  6. Keep this place for 2-5 seconds.
  7. All through this extension, proceed to protect your once more flat. Do not let the broomstick fall to the floor.
  8. Exhale and tuck your elbow and knee in beneath your torso so that the elbow goes earlier the knee. Use your abdominals to pull you to the end of the movement.
  9. Perform a set on one aspect, rest briefly and repeat the bird dog exercise on the completely different aspect.
  10. Full 8-16 repetitions slowly for 1-2 items.


  • To assist with kind, place a yardstick or broomstick alongside the measurement of your spine.
  • Remember to brace your stomach muscle mass all via the whole exercise.
  • Remember to breathe slowly all via the exercise. Not at all keep your breath.
  • To make this exercise more durable, perform whereas balancing on a half of froth roller, dyna-disc (disc pillow) or BOSU steadiness coach.


  • What do you take into account the bird dog exercise?
  • Do you incorporate bird canine into your core routine?

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The Bird Dog exercise is a standard core exercise that emphasizes lower once more energy and steadiness. Do you have to’ve on no account completed it sooner than, the first few reps make seem awkward and hard to steadiness, nevertheless while you get the kind down, you’ll want to make it a staple in your exercise program.

Below are 4 variations of the bird dog exercise which will be in order of downside from finest to hardest.

Bird Dog Exercise Instructions & Methodology

How to do the bird dog exercise

1. Start with in your arms beneath your shoulders and knees beneath your hips, whereas sustaining your head, neck, and once more straight

2. Elevate your correct arm and attain it forward until it’s in keeping with your torso

3. As you ship your arm forward, kick your left leg backwards until it’s straight and in keeping with your torso, keep for 1 second

4. Slowly ship your arm and leg once more to the ground and repeat with the reverse arm and leg

Bird Dog Exercise Benefits

Bird Dog Exercise #1 | Elementary Bird Dog

For the elementary bird dog, start out alongside along with your arms immediately beneath your shoulders and knees beneath your hips, forming a discipline with 90 diploma angles. Even in the resting place, it is best to try to tighten your core, whereas sustaining your shoulders down and once more away out of your ears (they want to drift upwards). At the excessive place, protect your arm and leg in line and ensure not to enhance your head upward. In its place, protect your head in a neutral place to lower pressure in your neck.

How to do the bird dog exercise

Bird Dog Exercise #2 | The Zipper

This exercise is comparable to the elementary bird dog, nevertheless in its place of alternating legs and arms, you will full the exercise with one leg/arm, then repeat with the completely different aspect. In addition to, as you might even see from the image beneath, you are going to crunch your elbow and your knee so that they meet beneath your physique. In case you’ve gotten tight hips, or lack larger once more flexibility, you might be not prepared to contact your elbow to your knee. An far more superior mannequin in case you might be versatile is touching your nostril to your knee, as is confirmed in the video.

How to do the bird dog exercise

Bird Dog Exercise #3 | On Exercise Ball

To make the bird dog harder and test your stabilization, you need to use a stability ball. Guarantee to put your hips on the excessive of the ball to make it harder. The extra away you place your hips from the excessive of the ball, the a lot much less you’ve gotten to to stabilize your physique. Equally, in case your arms and toes are shut to the ball, the exercise turns into more durable, as opposed to sustaining them further away from the ball. The exercise ball ought to be big ample to make you need to stabilize your physique, nevertheless not so big that you have problem touching your arms and toes down at the comparable time.

How to do the bird dog exercise

Bird Dog Exercise #4 | In Push-Up Place

Most likely the most tough variation of all is ending the bird dog with out using your knees, or elbows to help you steadiness your physique. This variation takes quite a few core energy and far more importantly stabilization. Starting out in the push up place, you lengthen your correct arm and left leg concurrently, whereas sustaining your hips common so that they don’t tip to one aspect or the completely different.

The core exercise is simple, nevertheless for many who do not focus up you’ll lose out on its benefits.

The bird dog is a worthwhile addition to your teaching routine which will help to strengthen your core, nevertheless are you optimistic you might be even doing the exercise precisely?

For this movement, you shouldn’t settle for one thing other than wonderful kind—significantly on account of it’s such a killer exercise which will perform a simple addition to your teaching plan. Let Males’s Properly being well being director Ebenezer Samuel, C.S.C.S. and affiliate well being editor Brett Williams info you via the switch’s subtleties, saving you from the harmful habits which will be sustaining you from unlocking your well being potential.

Sooner than get down on the ground to get your dog on, take discover that it’s terribly very important to hear the movement proper right here. Hitting the right kind is necessary to make sure you’re getting the most out of the exercise—notably due to the refined particulars with the place and what you need to do to make sure you’re actually getting work in. Let’s break down each half you need to know.

How to do the bird dog exercise

Be Intentional

Eb says: It is not arduous to do a bird dog: Get on all fours, enhance reverse arm and leg, lower, blah blah. Nevertheless the bird dog is at its biggest in case you’re intentional and actually focused on every movement. Think about sustaining your torso completely parallel to the ground, hips and shoulders always sq..

Doing so would require full core engagement for the lifetime of the bird dog. Do you have to’re having problem finding out that, step by way of each limb’s movement in the bird dog sooner than doing the full switch (and even for many who’ve completed the bird dog sooner than, this might be an excellent refresher course in how to fire up your core accurately).


Eb says: You aren’t merely lifting your arm and leg off the ground and tightening your core. The bird dog may also be a novel environment friendly method to generate every shoulder and hip mobility—for many who stretch your arm and leg out. Elevate your arm up, then attain out as far as potential (whereas nonetheless sustaining your hips and shoulders sq.). Elevate your once more leg up and lengthen it behind you, as soon as extra reaching once more as far as potential. Reaching your leg behind you significantly has revenue, gently stretching your once more extensors.

Look Down

Eb says: You may be tempted to look straight ahead when doing a bird dog, nevertheless do not do that. In its place, look immediately at your mat, sustaining your head (and neck) in a pleasing neutral place. This may increasingly forestall your once more from arching, sustaining any stress off your lower once more.

Want to grasp far more strikes? Check out our whole Sort Study assortment.

Silly title, vital benefits in your core and reduce once more

How to do the bird dog exercise

The probabilities are you aren’t going to spend the weekend wanting sport, nevertheless for many who have been, you’d need a bird-dog by your aspect. This is not a terrifying hybrid of the two animals, full with snarling enamel and extremely efficient wings (although which may perhaps be good for wanting), nevertheless a canny canine that’s bred to sniff out prey. We’re talking pointers, retrievers, setters and spaniels – all animals that boast a superlative functionality to uncover pheasants and, till you go overboard with the treats, perhaps a rock-solid core. And no matter how loads time you spend doing the bird-dog exercise you’re unlikely to improve your functionality to sniff out a pheasant’s roost at 50 paces, nevertheless you will obtain the core energy.

It’s not solely your core energy that the bird-dog improves, on account of your steadiness and adaptableness are every examined by the switch too. The instability you’ve got to accommodate when elevating opposing limbs may also be helpful in your core and after a few weeks of bird-dogging (we haven’t checked, nevertheless perhaps not a phrase to Google at work) you will need to additionally find yourself further cell in the hips and shoulders. As a remaining bonus, the movement moreover enlists the muscle mass that help your spine, which makes the bird-dog an incredible addition to the well being membership routine for anyone who spends prolonged hours slumped over a desk.

How To Do The Bird-Dog

How to do the bird dog exercise

Start on all fours, very comparable to a day by day dog, although you’ve gotten to be in your knees barely than your toes. Stretch your correct arm out in entrance of you, keep for a second to get your steadiness, then lengthen your left leg behind you. That’s the bit in case you resemble a bird-dog, stating the prey for the hunter.

Protect your neck in keeping with your spine, your hips stage and the extended limbs straight. All that is possible to be tough the first time: you will not have the flexibility in your hips and shoulders to straighten your legs and arms absolutely, nevertheless larger mobility will can be found in time.

Out of your bird-dog place ship your extended limbs once more to the starting place, then lengthen out as soon as extra and repeat, aiming for five reps in full sooner than you flip to the reverse limbs. Intention for Three items.

Bird-Dog Variations

Bird-dog crunch

It’s a barely further superior variation of the exercise, which can enhance the downside to your core and as well as exams your steadiness to the next extent. The exercise begins as common, as you lengthen opposing limbs in entrance and behind, nevertheless in its place of taking them once more to the floor afterwards, you ship them collectively so your elbow and knee contact beneath your chest. Guarantee the the rest of your physique stays nonetheless as you do this. Do you have to’re discovering that unattainable, swap once more to the commonplace bird-dog exercise to full your set.

Resistance band bird-dog

Ought to you really want to improve the downside of the bird-dog, seize a resistance band. Loop it spherical your correct hand and left foot so it is taut in the starting place for the exercise. Then enhance and degree as common, working in direction of the resistance band as you lengthen your limbs and check out to protect your physique safe. Do all your reps on one aspect, then swap the band over. Counting on the energy of the resistance band you’ve got on the market this might make the bird-dog very robust definitely, so guarantee you might be sustaining good kind all via and discard the resistance band for many who’re not.

Cable machine bird-dog

Do you have to don’t have entry to a cable machine, you might do this superior variation of the bird-dog with a resistance band related to a publish behind you. Do you have to do, hook one foot proper right into a low cope with after which get onto your arms and knees with the machine behind you so there’s stress in the cable or band related to your foot.

Perform your bird-dogs on that aspect, resisting the pull of the cable, which may try to yank your hips off kind significantly. Whenever you’ve completed your reps on that aspect, join the cable to the completely different foot and repeat. Resisting the pull of the cable makes your core work even more durable all through the switch, as well as to strengthening your hip flexors.

Be taught the method to accurately and successfully execute the bird-dog exercise. Create core stability, restore low once more ache, and forestall accidents.

When it comes to finding out how to accurately administration and work together your core, you might’t beat the fundamentals. The bird-dog is one amongst Dr. Stuart McGill’s Giant Three exercise routines. These exercise routines are the key to establishing a robust, safe, and resilient core. The Giant Three embody the Bird dog, the aspect bridge, and the modified curl-up. The Bird dog should not be solely a safe exercise for rehabbing lower once more accidents nevertheless may also be an efficient method to put together for spinal stability. Although simple, the bird-dog can later be modified after perfection is achieved. Progressing to single leg romanian deadlifts is the intention after mastering the Bird dog.

How to perform the Bird-Dog

  • Start in the kneeling place alongside along with your arms on the floor beneath your shoulders and your knees on the floor beneath your hips. Your arms and knees ought to be shoulder-width apart.
  • Breathe in alongside along with your diaphragm (diaphragmatic respiratory). Stiffen and work together your core as if bracing for a punch. Hold a neutral spine to stay away from arching or sagging of the lower once more.
  • Concurrently enhance your correct leg and left arm until they attain parallel positioning to the floor. Guarantee to stay away from any rotation of the shoulder, spine, hips, or pelvis. The hips and shoulders ought to maintain a parallel and even place to each other. Do you have to uncover rotation in the pelvis or larger torso, or the lack of functionality to maintain a neutral spine, lower the leg and arm until right positioning might be achieved.
  • Gently lower your arm and leg to the starting place and repeat with the reverse limbs.

Widespread errors made all through the bird-dog exercise:

  1. Lack of intention:
    • Know your purpose for performing this exercise. Perceive it and private it. You are working in direction of full spinal stability. In case you might be merely going by way of the motions on account of your doctor instructed you to do so, you’d be larger off not doing the exercise the least bit.
  2. Lack of core and glute engagement
    • The exercise is carried out significantly to educate right core activation in hopes to assemble a resilient spine and protect the lower once more. Interact the core!
  3. Pelvic and torso rotation:
    • As soon as extra, we’re specializing in establishing stability and there is nothing safe about unintentional spinal rotation, significantly beneath load.
  4. Lack of know-how:
    • Not solely in the core activation, however moreover in the positioning of the neck. Simply because this is usually a core exercise, people will normally neglect about the place of their cervical spine. You presumably can think about strengthening the deep neck flexors and stabilizers whereas performing this exercise by retracting the chin. You presumably can add to the activation of these muscle mass by pressing your tongue to the roof of your mouth merely behind your enamel.

To test for true administration, stability and to forestall rotation; place a pvc pipe or one factor associated all through your once more to forestall it from falling off. Do you have to actually really feel truly motivated you might place a cup of water in your pelvis and between your shoulders, don’t let it fall!

I’ll most likely be posting further films and articles on the McGill Giant Three shortly, until then, Dr. Aaron Horschig does good work in his article to elaborate. You presumably can click on on this hyperlink to view his article. McGill Giant 3

When it comes to finding out how to use your core, nothing beats going once more to fundamentals with the bird dog. This easy exercise, typically often known as quadruped, is a staple in every bodily therapist’s and personal coach’s instrument bag for educating core stability by collaborating the abdominals and once more muscle mass concurrently. It’s easier to actually really feel your abs engaged on all fours than lying in your once more since you’re working the muscle mass in direction of gravity on this place. This exercise moreover tends to be safe in case you might be recovering from a once more injury.

How to do the bird dog exercise

Bird Dog

  • Begin on all fours alongside along with your arms immediately beneath your shoulders and your knees immediately beneath your hips.
  • Pull your abs in to your spine. Conserving your once more and pelvis nonetheless and safe, attain your correct arm forward and left leg once more. Don’t allow the pelvis to rock aspect to aspect as you progress your leg behind you. Think about not letting the rib cage sag in direction of the floor. Attain by way of your left heel to work together the muscle mass in the once more of the leg and your butt.
  • Return to the starting place, inserting your hand and knee on the floor. Repeat on the completely different aspect to full one rep.
  • Do 5 to 10 reps.

There are quite a lot of variations of this exercise, nevertheless this mannequin teaches elementary stability. For top of the range administration, you might test your stability by inserting a small paper cup in your pelvis (my bodily therapist put water in the cup to truly encourage me), and if the cup falls you acknowledge your pelvis is wobbling and in addition you need to think about collaborating your lower abs further.

Protect that core engaged.

Do your legs start wobbling each time you’ve got to do bird dog? (Honestly, comparable.) Nevertheless when completed precisely, this switch is totally worth it. Bird dog, typically often known as quadruped, targets Four key areas of your physique whereas collaborating not lower than seven completely completely different muscle mass. Perception me, you undoubtedly want to add this switch to your exercise routine. So as a NASM-certified personal coach and head coach at Tone House—I’m proper right here to help you grasp bird dog as quickly as and for all.

How To Do Bird Dog

How to: Start on all fours (i.e tabletop place) with wrists beneath shoulders and knees beneath hips. Guarantee to work together your pelvic floor muscle mass, then enhance your left arm in entrance of you and correct leg behind, collaborating your glutes to kind a straight line from left hand to correct foot. Keep for a second, then return to start. Repeat with reverse arm and leg.

Bird dog targets the core, hips, once more, and shoulders

Items/reps for outcomes: The fantastic thing about bird dog is that there are sooo some methods to incorporate it into your exercise. Nevertheless I like to advocate using it as a warm-up or stand up. Try ending 30 seconds of labor, rest, then repeat for 10 reps. Doing this switch three or Four events per week will get you outcomes and you’ll truly start to reap its benefits.

Sort concepts: Most people will most likely be in a cat (rounded once more) or cow (sinking hips) place whereas on all fours, in its place of neutral. Guarantee your once more is flat and your core, significantly your pelvic floor muscle mass, are engaged. Assume: plank kind. Moreover, simply bear in mind to’re not elevating your arm or leg method too extreme. They want to be in keeping with each other and your once more.

Benefits Of Bird Dog

How to do the bird dog exercise

How to do the bird dog exercise

How to do the bird dog exercise

Primarily, this switch targets the core (rectus abdominis), hips (glutes), once more (erector spinae, traps), and shoulders (deltoids). Crazy, correct?! And that’s not all. Bird dog moreover locations tons of various muscle mass to work that allow you to stabilize whereas transferring on this place, along with the hamstrings, obliques, piriformis (a deep butt muscle that connects your sacrum to the excessive of your femur), pelvic floor muscle mass, serratus (muscle mass that wrap from the sides of your rib cage once more spherical your shoulder blades), pecs, and triceps.

The best half about bird dog is that anyone can do it. So if you need to exercise alongside along with your toddler and grandma at the comparable time, this low-impact switch is sweet. At the comparable time, quadruped might be made more durable by with a few simple modifications. You presumably can progress this movement by altering your ground to one factor a lot much less safe like a bosu ball or elevate your self by trying it on a bench. You presumably may even add resistance via the use of weights, bands, or cables.

Not to level out, bird dog is good for athletes and to help alleviate lower once more ache by strengthening your core. It teaches your physique how to work together the abdominals and concurrently stabilize the low once more whereas transferring your extremities (legs and arms). This allows for stability, administration, and proper alignment of the once more of your physique (a.okay.a. posterior chain) whereas transferring.

Want to try a whole core exercise? It is a sequence to try:

Make Bird Dog Half Of Your Routine

Listed beneath are some easy strategies to incorporate this movement into your current routine:

  • Do them in the morning: The bird-dog is an effective switch to stand up to. Performing about three items of 8–12 reps will truly get the physique getting into the morning.
  • Do them as a warm-up: Looking for a leg day starter? Try opening your exercise with bird dog. I like to advocate three items of 8–12 reps.
  • Do them as a superset: Say for example you start leg day with squats, after each set of squats you’d immediately perform one set of 8–12 reps of bird canine after which start your subsequent set of squats.

How to do the bird dog exercise

Bird Dog is a core physique exercise that strengthens the lower once more and abdominals whereas serving to your physique examine to steadiness and uncover stability. Do you have to learn the way to do Bird Dog, you need to have an exercise that helps educate and put together your physique to be stronger in the coronary heart, providing you with further energy whole.

The first tip in working in direction of Bird Dog is to guarantee you might be on a mat or softer ground in your knees. Don’t select one factor too thick or you need to have problem getting ample steadiness to perform the exercise. However, make sure it is a mild ample ground that you just do not worsen your knee caps since you might be on all fours. One different tip for this exercise you most likely have delicate wrists is to shut your arms and place your knuckles on the floor in its place of open arms or keep onto some safe dumbbells that may protect your wrists in neutral place.

Bird Dog is all about stablilization. Stabilization is an often-overlooked time interval in well being. It’s not as glamorous as six-pack abs or as engaging as sculpted thighs, however it’s terribly very important to the properly being and energy of your whole physique. By drawing in your low ab muscle mass – the transversus abdominus – you examine to protect you mid-section safe and your once more sturdy it does not matter what the the rest of your physique is doing. In Bird Dog, this is usually a key take into account performing the switch precisely. Try to protect your self nonetheless whereas holding out your arm and leg. Pretend there is a glass of water in your once more that you just don’t want to spill. It’s arduous! All the whilst you’re contributing to flatter abs and a stronger once more. This switch it successfully worth your time.

You presumably can observe Bird Dog 2-Three events per week. Try it in our exercise 10 Best Exercise routines for Your Unhealthy Once more.

Use the hyperlinks beneath to shortly navigate this info:

  • How To Do Bird Dog
  • What Muscle teams Does Bird Dog Work?
  • Benefits of Bird Dog
  • How Many Power Does Bird Dog Burn?
  • Totally different Exercise routines Associated To Bird Dog
  • Incorporating Bird Dog Into Your Workout routines

How To Do Bird Dog

Listed beneath are the steps to performing Bird Dog:

1) Kneel on the mat on all fours. Attain one arm prolonged, appeal to the abdominals, and lengthen the reverse leg prolonged behind you.

2) Repeat on the completely different aspect.

See the video beneath to see Chris Freytag break down how to accurately perform Bird Dog.

What Muscle teams Does Bird Dog Work?

Bird dog is an superior core energy switch that works your stomach muscle mass, lower once more and stabilizers. Bird dog is an isometric switch. Isometrics have you ever ever keep nonetheless whereas the muscle mass contract to protect your common.

Benefits of Bird Dog

There are quite a lot of causes it is best to incorporate bird dog into your workouts. Listed beneath are just a few:

Stronger Low Once more

The bird dog is a switch that focuses on stability, energy and whole properly being of your core and low once more. Strikes like the bird dog will help you stay away from low once more ache and injury by sustaining the muscle mass that embody your spine sturdy and succesful.

Sculpt Your Abs

There are so many exercise routines on the market for getting tight abs. Bird dog is completely completely different than most on account of it doesn’t rely on flexing your spine or crunching actions. Bird dog will depend on stability and energy in an isometric method. By holding your arm and leg out away from the middle of your physique, your stomach muscle mass are drawn in tighter and work arduous to protect you safe.

Improve Your Stability

Part of the downside one can discover in working in direction of the bird dog is sustaining your steadiness. Extending one arm and the reverse leg poses an excellent downside in your steadiness and stability. Stability comes by working in direction of. The great thing about this switch is you may very well actually really feel how your core muscle mass work together every time you start to wobble. You presumably can observe this switch little by little. Start with merely extending your arm. Then put your hand once more down and observe merely extending your leg. As quickly as you might do each of these individually then put the two collectively.

How Many Power Does a Bird Dog Burn?

People usually ask what variety of vitality they’re burning of their workouts. Most exercise routines will normally burn about 100 vitality for every 10 minutes you may be working at bigger depth. Bottom line – the more durable you are employed, the further vitality you burn. Some great benefits of the bird dog far outweigh any calorie burn so maintain focused on the intention of this switch barely than the vitality being burned.

Totally different Exercise routines Associated to Bird Dog

Do you have to like the bird dog and the outcomes you get from it, listed beneath are a few further exercise routines you might have considered trying to try.

Incorporating Bird Dog Into Your Workout routines

Bird dog is an unimaginable core exercise all by itself! However, you could possibly presumably moreover incorporate bird dog into completely different workouts to mix them up. Listed beneath are some ideas to make that happen.

Use Bird Dog in a Core Power Exercise

It solely takes 4 or 5 good strikes to get a whole core exercise and cover nearly every muscle group in your middle. Bird dog is included on this whole core energy downside.

Core Physique Blast

Bird Dog – 30 seconds all sides

Repeat if desired!

Use Bird Dog in Your Yoga Observe

Yoga is such an excellent exercise not solely in your flexibility, however moreover in your whole energy and core teaching. Incorporating bird dog into your yoga observe supplies steadiness and core energy. Do that fast yoga assortment at residence:

Yoga For Core Power

Downward dog – Plank – Chaturanga – Upward Dog – (repeat assortment 5 events)

Downward dog – Plank – Chaturanga – Upward Dog –Downward Dog

Downward dog – Plank – Chaturanga – Upward Dog –Downward Dog

Use Bird Dog in Your Full Physique Power Exercise

Leg Day is good. Greater physique day is unimaginable. Nevertheless FULL BODY day is the biggest! Take one exercise and get all of it completed straight. This subsequent exercise will get all of it completed and consists of bird dog as well as to a bunch of various elementary energy strikes.

Full Physique Elementary Switch Power Exercise: Warmth up for about 2-Three minutes then:

Do between 10-15 of each of the following strikes:

Bird Dog – holding a few seconds, sooner than switching arm and leg. Change a whole of 10 events.

Repeat the sequence as soon as extra!

Listed beneath are Three further workouts that incorporate bird dog.