Knee Wraps vs Knee Sleeves for Squatting?

It’s hard to discuss knee wraps vs knee sleeves for squatting because they serve different purposes and have different benefits.

Knee sleeves, which can be worn for an entire workout for a wide range of activities, offer heat and compression to the knee joint.

Knee wraps, on the other hand, are designed to add power and strength to your back squat, and are only used for heavy sets of squats. They can improve squat performance by up to 75lbs, but should be worn sparingly as they may change your squatting technique by forcing you into a more upright position. Oh, and by the way, knee wraps are only allowed in the equipped divisions and can’t be more than 2 meters long or wider than 8 centimeters.

Knee sleeves, on the other hand, are more widely accepted across divisions but can only measure certain thicknesses and lengths, to avoid cheating.

So, to summarize, the choice between knee wraps and knee sleeves depends on your goals and the type of lifting you are doing.

Knee wraps are better for increasing squat performance and setting new 1 rep maxes, while knee sleeves may provide more support and better recovery on a regular basis, especially if squatting is one of your main movements. 

Knee Wraps vs Knee Sleeves for Squatting


Knee wraps are usually made of heavy-duty elastic material with Velcro straps and are designed to provide extra support when squatting. They wrap around the knee joint tightly and reduce the amount of range of motion during the squat movement. This can help reduce pain and provide extra stability.

Knee wraps are best for experienced lifters because they require skill to put on correctly and can cause discomfort if not applied correctly.


Knee sleeves are usually made of neoprene or other flexible materials and are designed to provide warmth and compression for the knee joint. They can help reduce inflammation, increase circulation, and reduce pain.

They do not provide as much support as wraps, but they are much easier to put on and do not require as much skill.

Knee sleeves are best for beginner lifters since they provide support and protection without limiting range of motion.

What are Knee Wraps

Knee wraps are commonly worn by competitive athletes such as powerlifters and bodybuilders.

As the name implies, knee wraps are designed to be wrapped around the knees as tight as possible in a diagonal or spiral method and are usually intended to be worn when doing squats.

The wraps are often six feet in length and roughly around 3 inches in width.

The materials used in making knee wraps are similar to those that are used in making wrist wraps.

Knee wraps are usually elastic and easily adjustable so that it may seem easier to put wraps on than the best weight lifting knee sleeves– but they take longer?

Knee wraps are usually thick polyester canvas which is interwoven with small rubber filaments. Which can give you an advantage when lifting heavy.

Why Use Knee Wraps

When it comes to knee wraps vs knee sleeves, many powerlifters prefer wraps because they believe they allow for more weight to be lifted from a squat.

And any weightlifter would value anything that would help them lift more weights.

Here’s one thing knee wraps do — during the downward phase of the squat, it will tighten and allow an immense amount of elastic energy to be stored.

The stored energy will then be released during the upward phase of the squat, allowing the lifter to possibly rise with more weight than usual.

Knee wraps also help to reduce stress on the quadricep tendon, which attaches to the patella and the quadricep.

The tendon pulls on the patella during the downward squat, resulting in reduced tension on the tendon as well as a reduced risk in tearing your quad.

Experienced powerlifters also know that knee wraps are essential to avoid serious injury.

According to research, using wraps affects the horizontal movement of the lifter and changes the target muscles.

So, if you are a weightlifter and you want to increase the amount of weight you lift and stay safe, make sure to invest in a great pair of knee wraps.

Why Use Knee Sleeves?

Knee sleeves, on the other hand, are quite popular among athletes who regularly squat and do a lot of heavy lifting in the gym.

Knee sleeves are compression garments which surround the entire knee joint and are easily worn by sliding up and over the knees.

For powerlifting they are often made from soft neoprene material and are available in different thicknesses: usually 5 mm or 7mm for optimum fit and comfort. The snug design allows knees to stay warm all throughout the training session and even after.

But, are knee sleeves good for squatting? Keep reading to see if there’s any advantages to wearing knee sleeves over knee wraps.

Advantages of Wearing Knee Sleeves

It is important to distinguish that the primary purpose of knee sleeves or knee wraps is for protection from a future knee injury or any risk of damage. They are not designed or intended to fix an already damaged knee.

Like Knee Wraps, sleeves are also worn for the compression and burst of energy involved in possibly lifting more weight in squats and deadlifts.

What Do Knee Sleeves Do?

What knee sleeves can provide are warmth and compression, which are very valuable and helpful elements in increasing blood flow and reducing swelling and pain during and after working out.

As a result, knee sleeves can help you recover quicker and allow you to perform exercises better.

Additionally, knee sleeves can help the mechanics of any given movement by limiting the movement of the patella to increase levels of performance.

They can also provide lateral stability and increase the sense of the relative position of the knee joints.

As you can see, knee sleeves are for real and not just another piece of workout equipment to buy.


Now that you know the difference between knee wraps and knee sleeves, the question is, which of them should you use? Where do you fit into the knee wraps vs knee sleeves discussion?

Your choice depends on your particular fitness goals as well as the overall health of your knees and joints.

Knee wraps are often preferred by powerlifters because their fitness goal is to be able to move as much weight as possible, especially during a competition. However, as mentioned earlier, they have many more restrictions compared to knee sleeves.

On the other hand, knee sleeves are better preferred by athletes who are into CrossFit because they offer more versatility compared to wraps.

Even though Knee sleeves help with faster recovery after heavy lifting sessions, many powerlifters are using them in hopes of lifting heavier.

When it comes to knee wraps vs knee sleeves, you’re best bet is to try both products yourself, and see which you prefer. The main thing to remember is that neither will substitute for good form and technique for lifting more and lifting safe.

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  • Knee Wraps vs Knee Sleeves for Squatting: canva/canva

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