Export Instagram Video - Working Womxn

Are you struggling to create videos for your Instagram account? This post will show you exactly how to export Instagram video for your Feed, IGTV, Reels and Stories. Follow along for some freebies too and pro tips!

This post is based on the latest version of Adobe Premiere Pro. If you don’t currently have access to the software, no worries, you can try a free trial here ➡️

Export Sizes for Instagram Videos

Videos for Instagram can come in many sizes, so let’s first lay out what aspect ratios work best for Instagram feed videos, Instagram Stories, Reels and IGTV.

If you are a visual person and find aspect ratios confusing (me too!), this image might help as a reference point:

Here are the available aspect ratios for Instagram Feed videos – and the recommended video resolutions to use:

  • 16:9 or 1.91:1 (horizontal videos – 1920 x 1080 or 1080 x 608)
  • 1:1 (square videos – 1080 x 1080)
  • 4:5 (vertical videos – 1080 x 1350)

Here are the aspect ratios and video resolutions for IG Stories:

  • 16:9 or 1.91:1 (horizontal videos – 1920 x 1080 or 1080 x 608)
  • 9:16 (vertical videos – 1080 x 1920)

These aspect ratios and video resolutions work best for Reels:

  • 9:16 (vertical videos – 1080 x 1920)

And these aspect ratios and video resolutions are ideal for IGTV:

  • 9:16 (vertical videos – 1080 x 1920)
  • 4:5 (vertical videos – 1080 x 1350)

Still with me? Okay, brilliant! Next, let me show you how to set your project up at the very beginning to make sure your videos automatically come out in those sizes above. ✨

Setting Up Your Project for Instagram

Will you be regularly posting videos to Instagram? Set yourself up for success by creating Instagram sequences in Premiere Pro! First, go to File > New > New Sequence. In the New Sequence box, click on the Settings Tab. In here, you can choose the custom video resolution you need for your footage.

Here are some examples for horizontal, square and vertical videos:

I export a lot of videos for Instagram Stories, IGTV and Feed, so I have made sequence presets for each of these types of videos. That way, I don’t have to input those pesky aspect ratios every time I start a project.

You can do this too by hitting the Save Preset button in the Settings Tab. This will save the settings you inputted for future use!

Psssst! Want a FREE Premiere Pro project to get you started? It has blank sequences set up for you for Instagram Videos of every size. Just add your footage and start editing! Download the free template here ➡️

Exporting Your Videos

Now onto exporting your videos! Use the sections below for instructions on how to export media specifically for your Feed, Stories, Reels and IGTV channel:

How to Export Videos for your Feed

To export your Instagram video, go to File > Export > Media. (keyboard shortcut: Command/Windows + M)

Choose H.264 in the Format dropdown menu and Match Source – High Bitrate in the Preset dropdown menu. Under the Video tab, make sure that the width and height of your video in the Basic Video Settings section are set to:

  • 1080 x 1080 for square videos
  • 1920 x 1080 OR 1080 x 608 for horizontal videos
  • 1080 x 1350 for vertical videos

Here is an example of exporting a square video (1080 x 1080px) for your Feed:

Try to keep the estimate file size below 20MB for videos up to 60 seconds long!

How To Export Videos for IGTV

To export your finished IGTV video, go to File > Export > Media.

Choose H.264 in the Format dropdown menu and Match Source – High Bitrate in the Preset dropdown menu. Under the Video tab, make sure that the width and height of your video in the Basic Video Settings section are set to:

  • 1080 x 1920 OR 1080 x 1350 for vertical videos

Here is an example of exporting a vertical video (1080 x 1920px) for your IGTV channel:

Export Videos for Instagram Reels

It is the same process for exporting Instagram Reels as it is for IGTV. You will need to make sure your vertical video has the following settings:

Go to File > Export > Media.

Choose H.264 in the Format dropdown menu and Match Source – High Bitrate in the Preset dropdown menu. Under the Video tab, make sure that the width and height of your video in the Basic Video Settings section are set to:

  • 1080 x 1350 OR 1080 x 1920 for vertical videos

Here is an example of exporting a vertical video (1080 x 1350px) for Reels:

(Notice that this video’s Estimated File Size is a bit large? You can bring the file size down by choosing Match Source – Medium bitrate in your Format settings!)

Exporting Videos for IG Stories

You can use the settings for IGTV to make vertical videos for your Instagram Stories too! That’s using the aspect ratio of 1080 x 1920px for the Basic Video Settings in the Video Tab.

Instagram also lets you upload horizontal videos to your Stories, but it recommends the vertical videos option above. If you do want to upload horizontal video, you will need to use these setting instead:

  • 1920 x 1080 OR 1080 x 608 for horizontal videos

Here is an example of exporting a horizontal video (1080 x 608px) for Stories:

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