Nike Flex Control 4 Review: They Punch Above Their Weight Class

Sometimes the most impressive training shoes aren’t the ones grabbing headlines. After spending countless hours testing premium trainers, I was genuinely caught off guard by the Nike Flex Control 4’s performance capabilities.

At just $70 MSRP (often found for $50 which is what I bought mine for), this shoe has quickly become one of my favorite pickups of 2025. This model gives me old Nike trainer vibes, which makes sense when you consider that they haven’t been updated since 2020.

It’s not a flashy trainer or super innovative, but I’ve been happy with the Flex Control 4 for the most part. They do have some cons, though, and I’ll cover those below.

Who Should Buy This Shoe?

• Value-Conscious Athletes: If you’re looking for versatile performance without breaking the bank, this shoe delivers premium-level functionality at a fraction of the cost. At $50-70, it outperforms some trainers twice its price.
• Old-School Nike Enthusiasts: Miss the early 2000s Nike trainers? The Flex Control 4’s low-profile design and athletic fit channels that classic trainer feel that many of us grew up loving.
• Versatile Training Enthusiasts: For those mixing strength work with athletic movements and the occasional sprint session, this shoe’s balanced approach to stability and flexibility hits a sweet spot.

Who Shouldn’t Buy This Shoe and Alternatives

• Wide-Footed Athletes: With its aggressive taper and snug midfoot, those with 3E+ width feet should explore other options. The shoe’s profile simply isn’t designed for exceptionally wide feet, and the lower volume can feel snug. Size up a half-size if you’re nervous.
• High-Volume Feet: The non-removable insole and low-profile upper create limitations for thicker feet or high insteps. The confined space might feel restrictive during intense sessions.
• CrossFit-Only Athletes: While capable of handling some WODs with running and more versatility, the exposed foam sections and lighter-duty upper construction aren’t optimized for rope climbs and intense abrasion.

Specs to Know

• Heel-to-Toe Drop: 4mmish (based on my testing)
• Weight: 9.45 oz (for my size 10)
• Removable Insole: No

Sizing and Fit Recommendations

How I’d Size These for Narrow Feet

• Narrow Feet = True to Size
• Size these similar to your other Nike, Adidas, and Reebok trainers.
• The snug midfoot and performance-oriented fit create excellent lockdown without slippage.
• Upper materials conform beautifully to slimmer foot profiles.

How I’d Size These for Medium Width Feet

• Medium Feet = True to Size.
• If you want more toe box room, size up a half-size.
• Athletic cut provides secure hold while maintaining comfort.

How I’d Size These for Wide Feet (Up to 2E)

• Wide Feet = Go Up a Half Size
• These can work for up to 2E widths when sizing up.
• Feet wider than 2E, pass on these.
• Thick feet and high insteps, pass on these.

Size these similarly to your standard Nike training shoes. For reference, I’ve found they fit similarly to current Reebok and Adidas training models. The shoe sports a neutral arch that won’t overwhelm most foot types with normal arches.

Performance Assessment

Honestly, Not Bad for General Workouts

I pushed these shoes through countless strength sessions, and I’ve been genuinely impressed by their stability-to-price ratio. They kind of punch above their weight class per this ratio. For example, they’re way better than their similarly priced peers, like the Legend Essential 23.

The lower stack height provides a solid connected feel with the ground – something rare in Nike’s training lineup these days. During my testing, I deadlifted up to 405 lbs in these with no glaring stability issues. The minimal toe spring is also nice for grounding the feet when pulling and squatting.

What I Like for Strength Training

• Ground feel rivals premium trainers during heavy deadlifts, leg press, and hack squats
• Stable platform handles loads confidently up to 405 lbs
• Minimal toe spring enables natural foot positioning
• Low stack height enhances stability during machine work
• Upper security maintains integrity during controlled movements

Where They Can Have Some Limitations

• Lateral support could be more robust for heavy split positions
• Non-removable insole limits upper volume for orthotics
• Arch support might feel pronounced for flat-footed lifters

Great for Athletes and Cross-Training

Cross-training is where the Flex Control 4 excels. The shoe’s performance for dynamic training has actually led me to reach for it over the Nike Free Metcon 6 lately – especially for athletic-style training sessions.

The lateral support straps deserve special mention. Initially, I overlooked them, but during my skater strides and lateral sled drags, I liked their performance for foot lockdown. The low-profile upper, combined with these support features, prevents any problematic foot spillover during aggressive movements.

What I Like for Cross-Training

• Strategic lateral straps provide exceptional movement support
• Boot construction delivers decent ankle security
• Responsive midsole transitions well between movement patterns
• Upper security maintains integrity during quick directional changes
• Outsole traction grips confidently across various gym surfaces

Where They Can Have Some Limitations

• Non-gusseted tongue can shift during intense lateral work
• Upper durability may not match dedicated CrossFit shoes
• Exposed foam sections limit outdoor training versatility

I Didn’t Hate Them for Short Runs!

In testing, I found these shoes excel in the 400m to 1-mile range, particularly for forefoot and midfoot strikers. They’ve become one of my go-to’s for interval training sessions and mixed-modal workouts where running segments don’t exceed a mile.

The Flex midsole hits a sweet spot for this type of running – responsive enough for explosive movements while maintaining enough stability for strength work. For daily wear, the lower stack height and athletic fit provide good comfort, though the toe box taper becomes noticeable during extended wear.

What I Like for Short Runs/Walking

• Excels in 400-1000m interval training sessions
• Responsive midsole adapts well to various running styles
• Breathable upper maintains comfort during extended wear
• Quick break-in period enhances immediate usability

Where They Can Have Some Limitations

• Not ideal for distances beyond one mile
• Toe box taper may feel restrictive during long wear periods
• Limited cushioning for heel strikers
• Non-gusseted tongue requires occasional adjustment
• High insteps may find these too snug for all-day wear

Construction Breakdown

Upper

• Strategic synthetic medial overlay protects and supports the big toe zone
• Five-eyelet lacing system with performance-focused lateral/medial straps

• Padded mesh tongue provides comfort despite lacking a gusset
• Breathable mesh maintains temperature regulation during intense sessions

Midsole

• Responsive cushioning that doesn’t bottom out under load
• Strategic flex grooves enhance natural foot movement

• Balanced stack height promotes versatility
• Medium-density foam maintains structural integrity

Outsole

• Targeted rubber placement in high-wear zones
• Strategic traction pattern enhances multi-directional grip

• Exposed foam sections reduce overall weight
• Flex grooves align with natural foot mechanics

YouTube Comments and Questions Answered

How Does the Nike Flex Control 4 Compare to the Metcon Line?

After testing so many Nike trainers, I can say the Flex Control 4 offers about 70% of the Metcon 8 and 9’s performance at roughly 40% of the cost. While Metcons provide superior stability for heavy lifts and CrossFit-specific movements, the Flex Control 4 actually feels more nimble for general athletic training. The lower profile and flexible forefoot make it particularly appealing for mixed-modal training sessions.

What’s the Weight and Drop of the Nike Flex Control 4?

My size 10 test pair weighs in at 9.45 oz, putting it in the sweet spot for versatile trainers. While Nike doesn’t officially disclose the drop, my testing suggests approximately 4mm – enough to assist with running mechanics without compromising lifting stability.

Can You Do CrossFit in the Flex Control 4?

While you can perform many CrossFit movements in these shoes, they’re not optimized for the full spectrum of CrossFit demands. The exposed foam sections and lighter-duty upper construction make them less suitable for rope climbs and intense abrasion. They excel in WODs focused on lifting, running, and basic plyometrics.

Are These Good for Wide Feet?

The Flex Control 4 comfortably accommodates up to 2E width if you size up half a size. However, those with 3E+ width feet should explore alternatives. The aggressive taper and snug midfoot design prioritize lockdown over toe splay.

What’s the Best Way to Break Them In?

While these shoes break in relatively quickly, I recommend starting with an initial 2-3 light training sessions to adapt the upper. Focus on setting the tongue flat before each wear. Use varied movements to help the flex grooves develop. Consider thicker socks initially if the boot feels tight.

Final Remarks: Would I Buy These Again?

Absolutely – though I might opt for a different colorway next time (the lime isn’t my favorite). For anyone seeking a versatile training shoe that won’t break the bank, the Flex Control 4 delivers exceptional value.

Whether you’re doing strength work, HIIT sessions, or mixed-modal training, these shoes consistently perform above their price point. While they may not be the most technically advanced trainers on the market, they nail the fundamentals that matter most for everyday training performance.

For $50-70, you’re getting a trainer that can handle 405lb deadlifts, explosive plyometrics, and everything in between. In a market where premium training shoes regularly exceed $150, the Flex Control 4 earns my stamp of approval.

If you have additional questions about this shoe, drop a comment below or reach out via Instagram!