Bulgarian Squat

I have a little muscle pain, because I tried “Bulgarian Squat” this past weekend. It was very hard. Basically it's the same as normal squat. I stand on the floor, bend and stretch. There are two different points. First, you should put one leg on the chair. The further you put the chair, the better it is. Second, you should make your arms the form of prayer. That's all. If you have the correct form, the effect will appear in about 3 minutes.