How to wrap knee wraps the right way
🎥 Watch the tutorial
Step 1: Prepare before you wrap
Take care of the frustrating work first.
Roll up the wraps as tightly as possible before you ever start wrapping the lifter. A tight roll makes the wrap easier to control and lets you lay it exactly where you want it.
Step 2: Roll the wrap correctly
Start by stepping on one end of the wrap.
As you roll it:
- Keep the wrap in the same position
- Roll it as tightly as possible
- Every time you reach about mid-thigh, pull the wrap tight again before continuing
This stretches the material while cinching it onto itself, creating a tighter, cleaner roll.
Step 3: Set the lifter up
Before wrapping, have the lifter put their toes up and quad flexed.
When you make the first pass around the knee, have the lifter hold the wrap while you cinch it down.
Step 4: Apply the wrap
Always wrap out.
From there:
- Pull across the knee
- Lay the wrap over the top
- Continue wrapping downward as far as the lifter wants
- Bring the wrap back up
- Make an "X"
- Finish the wrap around and tie it off (it's easy to get off after a big squat)
The better your preparation, the smoother the wrap will go.
