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Under Armour Project Rock 4 Review | The Best Model to Date?

The Under Armour Project Rock 4 is the latest model in the popular Project Rock line. This shoe delivers some consistent construction traits as previous Project Rock models like a HOVR midsole and TriBase outsole.

However, from a macro point of view, the UA Project Rock 4 has been pretty much reworked entirely. If you’re a fan of The Rock, then you’ve likely considered or had your eye on the UA Project Rock 4.

I feel like the UA Project Rock 4 was a good shoe overall for this shoe line. Following the polarizing Project Rock 3, the 4 felt like a breath of fresh air. It’s also wild looking at the differences between the PR 4 and the latest Project Rock 6.

Who Should Buy the UA Project Rock 4?

The UA Project Rock 4 is a solid training shoe for the athlete and lifter that trains regularly in a versatile fashion. If you like to lift, tackle athletic-focused training, and do light runs, then you’ll likely enjoy the UA Project Rock 4 and its reworked upper construction and design.

This model is more expensive than the UA Project Rock 3 and UA Project Rock BSR. However, I think this is one of the better UA Project Rock shoes to date and rivals the two in regard to being a high performer with a well-thought-out construction.

Note, the Project Rock 2 is my favorite Project Rock Shoe to date and after the Project Rock 3 was a miss, it’s nice that the Project Rock 4 has had some favorable construction updates. 

UA Project Rock 4


ua project rock 4

Best For

  • HIIT Training
  • Recreational Lifting
  • Athletic-Focused Training
  • Daily Wear

Falls Short

  • For Long-Term Durability
  • For CrossFit
  • For Cost-Efficiency

UA Project Rock 4 Pros

Throughout all of my testing and training in the UA Project Rock 4, I’ve found multiple pros and aspects to like about this model.

  1. Better Fit and Sizing
  2. Durable Reworked Upper Construction
  3. HOVR Midsole and TriBase Outsole
  4. Good All-Around Trainer

The first pro and aspect to like about the PR4 is the sizing and fit. The Project Rock 3 was notorious for having a sizing that was off which caused a lot of lifters and athletes to go up a full size in the model. In the PR4, you won’t really run into this issue as the shoe now has a longer length to accommodate for the additional heel pad/counter.

When putting the models side-by-side, you can even see a fairly large size discrepancy between the two. Check out the image below for more there. In this model, you should be safe going true to size, but do note, it’s still a slim shoe through the midfoot.

ua project rock 4 sizing

Another pro of the PR4 is the reworked upper construction. This model features a thicker mesh through the midfoot and toe box and an increased knit around the boot. These are both awesome for the longevity of the shoe as a whole as the PR3’s knit did start to fray after a few months of training if there is consistent friction.

On top of these aspects, this model also features a midfoot TPU wrap, which is both a good and bad thing, but more on the latter below. It’s a good thing for providing additional midfoot support and really locking down the foot during training.

The midsole and outsole in this model are also pros and remain relatively unchanged compared to prior models. The midsole still features Under Armour’s HOVR tech which provides a nice blend of versatility and stability. In this model, you can train well up to 400 lbs in and wear them for HIIT and daily wear without issues.

ua project rock 4 midsole and outsole

The outsole utilizes the TriBase tech used in a variety of Under Armour models like the Under Armour TriBase Reign 3 and HOVR Rise 3. This feature provides a nice base to train on and promotes a tripod foot position for balance and support.

The last aspect to like about the UA PR4 is that it’s a good option for all-around training. If you’re someone who likes to strength train, hit some pick-up games of basketball, and tackle shorter runs on a regular basis, then this is a good option for tackling those tasks.

UA Project Rock 4 Cons

Despite liking the UA PR4 as a whole and thinking it’s one of the better Project Rock shoes, there are a couple of cons to note about this model.

  1. TPU Wrap and Lace Durability
  2. Increased Price Point
  3. Narrow Mid-Foot

The first drawback and aspect to keep an eye on in this model is the midfoot TPU wrap. I like this style of shoe construction in theory, but what ends up happening is the plastic ends up causing the laces to break down at a faster rate. We’ve seen this in models like the HOVR Rise 3 and the UA HOVR Apex 3.

I don’t think this should completely deter you from investing in this shoe. However, it’s certainly something to keep an eye on. You may need to buy new laces after a few months of wear, but this aspect shouldn’t impact the shoe’s performance as a whole.

ua project rock 4 durability

As of May 2022, I’ve noticed that the upper material around the heel on this model is starting to break down. I think this is due to the plastic heel clip causing excessive friction on the material causing it to wear.

It took a few months for this to become apparent, but I wanted to update this review and make it known. Note, some lifters haven’t experienced this, so I’m uncertain at this moment what the correlation is between different foot/ankle anatomies and training styles that cause or don’t cause this to be an issue.

Another factor to consider about the PR4 is the price point. Compared to the prior Project Rock shoes, the PR4 has a price point of $150 USD. For some, this may put this model out of their ideal budget and if that’s the case, then I’d highly suggest checking out the UA Project Rock 2 which is another great model and should be on sale.

The final aspect to think about with the PR4 is the overall midfoot sizing. The Project Rock shoe line is pretty well-known for its more narrow last construction. If you have a flatter or wider midfoot, then this should be an issue for you as you may feel pretty constricted in this model.

ua project rock 4 midfoot sizing

If you know your midfoot is wider or flatter, then you may want to go up a half size or try them on with the potential of returning them — so keep them in good shape when you buy them in this case.

UA Project Rock 4 Performance

Now let’s dive into the fun part of this article, performance for the UA Project Rock 4. Below, I’m going to break this performance section into a few different areas to help you conceptualize if this model is a good pick for you.

UA Project Rock 4 Performance Review

Lifting and Stability

As a whole, the UA Project Rock 4 should provide enough stability for the recreational lifter that regularly tackles barbell training, dumbbell work, and other means of loading. I’ve deadlifted up to 425 lbs in this model and the HOVR midsole only compressed slightly and not to the point in which I felt my performance hindered.

If you’re training at or below 425 lbs, the stability should be good for you as a whole. The outsole provides an adequate level of traction on a variety of surfaces as well. For single-leg training and when using exercises where balance may be a factor, you should never feel limited with balance and stability as a whole.

ua project rock 4 for lifting

The forefoot in this model also breaks in faster than the PR3 which is another subtle perk for those training with lower body movements where stepping is involved. This model also features an 8mm heel-to-toe drop which is another factor to consider for those that prefer a higher offset with their training shoes when lifting.

HIIT, Agility, and Plyometrics

For HIIT, agility, and plyometrics, the Project Rock 4 is a consistent performer. The HOVR midsole is a solid feature for providing some cushion during landing phases and also some reactivity for takeoff phases. If you like to train like an athlete, then I think you’ll enjoy the over “feel” this model provides when jumping, skipping, and doing other bounding activities.

For agility work and areas of training where you’ll be wanting a lighter fit and feel, this model is okay. The Project Rock shoes always have a middle-of-the-road weight and the PR4 doesn’t feel overly heavy on the foot. Factor in the locked-down midfoot construction and this model is a good option for keeping your shoe in place when training hard.

ua project rock 4 for versatility

If you like bootie-style shoes, then this is another pro for more versatile training. This model fits pretty well and the upper construction breathes and moves well with you.

Shorter Runs and Daily Wear

For shorter runs, the PR4 is what I would call a more “standard” training shoe. It’s a good model for runs up to 4ish miles in distance for one session and it feels rather comfortable for tackling these feats. It’s not a running-focused model, so if you are here for a trainer to tackle longer runs, then you may want to explore other models.

I like this model’s overall blend of responsiveness for runs and it’s fairly comfortable across the board. With its 8mm heel-to-toe drop, those with a mid-foot strike will likely feel very natural running in this model.

ua project rock 4 for short runs

On a daily wear basis, this model also does a pretty good job. Its upper construction is comfortable, it breaks in rather fast, and the midsole provides a nice level of support without being “too firm”.

UA Project Rock 4 Sizing

For most lifters and athletes, you should be safe going true-to-size in the UA Project Rock 4. Under Armour seems to have reworked the last construction in this model and it now fits more true despite still having the heel tab in the back of the model.

under armour project rock 4 Sizing

It’s important to note though that this shoe still does fit a bit more slim through the midfoot so those with flatter and wider mid-feet way want to size up a .5 size to ensure they have adequate room in this model.

Construction Details

The UA Project Rock 4 has some consistent construction elements as previous Project Rock shoes, but from a macro lens, this model has received multiple changes.

Below, I’ve provided what I think are some of the biggest construction features in regard to how this shoe performs in the gym and if its construction is a good fit for your style of training.

under armour project rock 4

  • Heel-to-Toe Drop: 8mm
  • Weight: 13.6 oz (for size 10 model)
  • Removable Insole: No
  • Knit Bootie Construction
  • Mesh Midfoot and Toe Box Upper
  • HOVR Midsole
  • TriBase Outsole
  • Blood. Sweat. Respect. Branding On The Heel
  • TPU Mid-Foot Wrap

If you have any additional questions about this shoe’s construction or if it’s a good fit for your style of training, feel free to drop comments and questions below.

Takeaway Thoughts

Across the board, the UA Project Rock 4 has performed and fit much better than the PR3. This is a good model for the lifter and athlete that wants an “all-around” style of a training shoe.

If you have any questions on the UA Project Rock 4, drop a comment below or reach out to me personally via Instagram (@that_fit_friend and @jake_boly).

Jake Boly, CSCS, MS Sports Science

Jake Boly, CSCS, MS Sports Science

Jake Boly is the Founder and Editor-In-Chief of That Fit Friend. He's often regarded to as a go-to resource in various performance shoe communities. He’s been formally reviewing shoes and training gear for over 7 years and has hand-tested over 400 pairs of shoes. Jake is known on the internet and YouTube for blending his review process with his educational, strength sports, and personal training background.

Jake has a Masters in Sports Science, a Bachelors in Exercise Science, a CSCS, and he's been personal training for over 10 years helping hundreds of clients get stronger, lose weight, and accomplish their goals. He uses his exercise science brain and personal training background to make curated and thoughtful review content on the fitness gear he's testing.

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