How to Upload an MP4 to Instagram

Getting your beautifully edited MP4 video onto Instagram can feel more complicated than it should be, especially when you encounter a random error or the quality drops. This guide breaks down exactly how to upload your MP4 videos to any part of Instagram - the Feed, Reels, and Stories - and helps you fix the most common issues creators face. We'll cover everything from the specific settings Instagram prefers to step-by-step instructions for uploading from your phone and your computer.

First Things First: Understanding Instagram's MP4 Requirements

Before you even hit the upload button, it helps to know what Instagram is looking for in a video file. Thinking your MP4 is ready to go just because it says ".mp4" at the end is a common mistake. An MP4 is a “container” format, which means it holds video tracks, audio tracks, and other data together. But what really matters is what's inside that container - specifically, the video codec, audio codec, frame rate, and dimensions.

If your video isn't optimized for Instagram, the platform will heavily compress or re-encode it, which is often why your crystal-clear 4K video ends up looking blurry. To get the best results, you should export your videos with these settings in mind.

General Video Specifications for All Instagram Posts

While aspect ratios and lengths differ, these are the universal best practices for any video you upload to the platform:

• File Type: MP4
• Video Codec: H.264 (this is the most critical part)
• Audio Codec: AAC
• Bitrate: 3,500 kbps (VBR is fine)
• Frame Rate: 30 frames per second (FPS) is standard and recommended. While 60 FPS is supported, it can sometimes cause issues during upload.
• File Size: Varies, but keeping it under 100MB for shorter videos is a good rule of thumb to avoid long upload times and potential failures.

Specific Requirements by Post Type

Where you post your video determines its ideal shape and length. Mismatching these will result in awkward cropping or your video getting cut short.

1. Instagram Feed Posts

These are the standard videos that appear in the main feed alongside photos.

• Length: 3 seconds to 60 minutes. (Yes, you can upload hour-long videos to your feed now, but Reels perform much better for discovery.)
• Aspect Ratio:
  • 4:5 (Recommended): A vertical format (1080px by 1350px) that takes up the most screen space in the feed. This is usually your best bet.
  • 1:1: A perfect square (1080px by 1080px).
  • 1.91:1: A wide, horizontal format (1080px by 566px), but it takes up the least amount of space and is generally less engaging.

2. Instagram Reels

Reels are Instagram’s main engine for reaching audiences who don't already follow you. They must be full-screen vertical videos.

• Length: Up to 90 seconds.
• Aspect Ratio: 9:16 (1080px by 1920px). Non-negotiable. If you upload a horizontal video as a Reel, it will appear with distracting black bars at the top and bottom.

3. Instagram Stories

Stories are temporary posts that disappear after 24 hours and are also designed for a full-screen vertical experience.

• Length: Up to 60 seconds per Story. If you upload a longer MP4, Instagram will automatically slice it into multiple 60-second segments.
• Aspect Ratio: 9:16 (1080px by 1920px). Same as Reels.

How to Upload an MP4 to Your Instagram Feed

Uploading to your main feed is perfect for videos you want to have permanently on your profile grid. This process is simple and takes place right in the mobile app.

1. Open Instagram and tap the "+" icon at the bottom of the screen.
2. From the options at the bottom, make sure "Post" is selected.
3. Choose your MP4 file from your phone's gallery. If your video is not in the recommended 4:5 aspect ratio, you can tap the expand icon (two arrows pointing out) on the bottom left of the preview to toggle between the original crop and Instagram's default square crop.
4. Tap "Next" in the top right corner.
5. Here, you can apply filters, trim the video, or choose a cover frame. Once you're done, tap "Next" again.
6. Write your caption, tag people, add a location, and configure any other settings.
7. Tap "Share" to publish your video.

Uploading Your MP4 as a Reel

If you want your video to go viral and reach new people, uploading it as a Reel is the way to do it. The process is slightly different from a regular feed post.

1. Open Instagram and tap the "+" icon.
2. This time, select "Reel" from the menu at the bottom.
3. Your camera will open. To upload your pre-made MP4, tap the gallery icon in the bottom left corner (it looks like a small square with your most recent photo/video).
4. Select your MP4 file. Remember, it should be in a vertical 9:16 format.
5. Tap "Add" in the top right to bring it into the Reels editor.
6. Now you can add text, trending audio (highly recommended!), stickers, and other effects.
7. Tap "Next" to move to the final screen. Here you'll write your caption, choose a cover photo, tag a product or people, and add topics for better categorization.
8. Tap "Share" to unleash your Reel to the world.

Adding an MP4 to Your Instagram Story

Stories are perfect for more casual, behind-the-scenes content that isn't meant to live on your grid forever.

1. Open Instagram. Swipe right from the home screen, or tap the "+" icon and choose "Story."
2. Instead of recording, locate the gallery icon in the bottom left corner (or simply swipe up) to open your camera roll.
3. Select the MP4 video you want to upload.
4. Once the video is on screen, you can add engagement-boosting elements like poll stickers, question boxes, GIFs, text overlays, or music.
5. When you're ready, tap "Your Story" in the bottom left to post it.

Uploading to Instagram from Your Computer

For most brands and creators, editing happens on a laptop or desktop. Uploading video from your computer saves you the clunky step of sending large files to your phone. The best way to do this is with Meta's official tool, the Meta Business Suite.

1. Go to business.facebook.com/creatorstudio or directly access your Meta Business Suite dashboard.
2. In the left-hand menu, ensure you have your correct Instagram account selected.
3. Click the blue "Create Post" button. If you want to post a Reel, you'll see a "Create Reel" button instead.
4. A new window will pop up. Click "Add Video" and choose "Upload From Desktop."
5. Locate your MP4 file on your computer and select it.
6. While it uploads, you can write your caption, choose a custom thumbnail, add hashtags, tag accounts, and add a location.
7. Once you're done, you have two options:
   • Click "Publish" to post it immediately.
   • Click the arrow next to "Publish" and select "Schedule." This allows you to choose a future date and time for your video to go live, which is incredible for planning content in advance.

When Things Go Wrong: Common Upload Issues and Fixes

Even when you do everything right, Instagram can sometimes throw you a curveball. Here are a few common problems and how to get past them.

Problem: "File Format Not Supported" Error.

The Fix: This almost always means the video codec inside your MP4 container isn't H.264. Instagram can be very picky about this. The easiest solution is to re-encode the video. You can use free software like HandBrake. Just open your video in HandBrake, select a preset like "Fast 1080p30," ensure the format is set to MP4, and it will export a new, Instagram-friendly version.

Problem: The Video Quality is Awful After Uploading.

The Fix: Instagram's compression algorithm is aggressive. To fight it, give it a high-quality file to start with. Export your video in 1080p and match the bitrate and frame rate settings mentioned earlier (3,500 kbps, 30 FPS). Also, make sure "High quality uploads" is enabled in your Instagram app's settings (Settings >, Account >, Data Usage). Shooting in good lighting also makes a staggering difference in perceived quality after compression.

Problem: My Video is Being Cropped Poorly.

The Fix: This is a simple aspect ratio mismatch. You can't put a square peg in a round hole - or a horizontal video into a vertical Reel slot - without consequences. Before you upload, edit your video to the correct dimensions for its destination.

• For Reels &, Stories: 1080x1920 (9:16)
• For Feed Posts: 1080x1350 (4:5) for the best results. Most video editors have built-in presets for these formats.

Problem: My Video Won't Upload or Keeps Failing.

The Fix: If your video is within the size and length limits, the problem is most likely your network connection or a temporary app glitch. Try these steps:

• Check your connection: A slow or unstable internet connection is the usual culprit. Try switching from Wi-Fi to cellular data, or vice versa, and attempt the upload again.
• Check your file size: Large files can struggle to upload on weaker networks. For files over 100MB, ensure you have a strong, stable connection.
• Restart the app: Sometimes all it takes is closing and reopening the Instagram app to clear the cache and fix the issue. As a last resort, restarting your phone can also help.

Uploading an MP4 to Instagram becomes simple once you get the technical specifications right and understand the steps for each format. Matching your video’s aspect ratio and length to where you’re posting it - whether it’s the Feed, Reels, or Stories - is the key to a professional, high-quality result every time.

If you're managing a consistent content calendar with lots of short-form video, jumping between different platforms to schedule everything gets old fast. To get our own workflow under control, we built Postbase to treat short-form video like the priority it is today. You can upload an MP4 once, customize the caption for each platform, and reliably schedule it across Instagram, TikTok, and YouTube Shorts without worrying about upload failures or having your accounts constantly disconnect.