To upload the highest quality videos to Instagram in 2020, upload your videos to IGTV and make sure to check the “Post a Preview” checkbox so that your videos are shared to your feed. By uploading your videos to IGTV your video will be played back in a MUCH higher resolution and bitrate than a traditional upload. In addition, IGTV finally supports horizontal uploads, so you can upload a normal horizontal video and it will playback properly. 😊

Horizontal IGTV video export settings
Vertical IGTV video export settings
💡 How to upload perfect IGTV Cover Thumbnails
The traditional method to upload Instagram videos