How to use Knee Wraps

This how-to and why article and video areN on “How To Use Knee Wraps For Effectiveness and Safety During Squatting.”

Coming from an NZ Powerlifting background, I have wrapped my own knees and other people’s knees a few thousand times. It becomes second nature after a while, but looking around you will find most people wrap differently. I have put together a video of the simplest and most effective ways of wrapping your own knees.

These are basic wrapping techniques there are more advanced ways of wrapping the knees but this is a basic intro to knee wrapping.

There is a wrong way and a right way. Please note there are several right ways. You will find most people wrap their knees wrong, most of the time they have never been shown, so it becomes just a guess.

Step 1
The first step the lifter should take is to roll the wraps up tight into a roll, this means the wrap will be easier to handle and go on tight without too much effort. re below picture

knee wraps getstrength nz

Step 2
The lifter will start from behind the knee and below the Patella (Kneecap) re below picture

knee wraps nz

Step 3
The wrap will then go around the leg below the Patella and above the Patella. This will give the knee support.

basic wrap

Step 4
In the video I am showing two different styles of wrapping, they look very similar but they are slightly different in how they feel. The simple straight wrap, is the easiest way to put your wraps on but the least comfortable during squatting. The simple straight wrap basically follows itself around the leg, I use the middle stripe on the wrap as a guide.

The basic crossover wrap is a little more complicated, but by crossing the wrap over similar to a figure 8 the patella is not forced to one side during the squat, plus the wrap grabs to itself more during squatting, creating more support at the bottom of the squat.

I hope this article has been helpful, if so please share!

If you would like to see a video of a more advanced wrapping technique using a partner to wrap. click here –  Advanced Knee Wrapping

Buy your Heavy Duty Knee Wraps here.

We at Getstrength can now recommend after extensive testing Contraband Black Label 1055 Classic Knee Wraps available on Amazon

Steve Thompson

Steve is a New Zealand Powerlifting Record holder and founder of He has competed in two IPF World Powerlifting Championships. Steve holds four New Zealand Powerlifting records and two All-round Weightlifting World records. Competed in the sport of Powerlifting for more than 18 years. Specialties: strength and conditioning.