Upload Video Project to Instagram without losing quality

I have a video that I shot on a DSLR camera and edited within Final Cut Pro. I airdropped it to my iPhone. When I view in the camera roll I have no issues, but when I upload it to Instagram it plays back in really bad quality. How do you upload with good quality as I’ve seen it on other videos and just can’t figure out how to do it myself. I’m not sure if I need to export in specific settings.

Is the solution the same for Facebook as well?

Thanks!

Are you uploading to Instagram from your Mac or iPhone?
Export as ProRes 422, upload to where ever, you'll get best quality you can.

+1 Just assume everything uploaded from your iPhone is being compressed again (using whatever amount of compression they want). From your computer is much better.

You are required to make sure that the output video files are in the limits above. However, some users are bothered by the large size of videos recorded with HD cameras or incompatible video formats. In those cases, you're suggested to convert/compress the Instagram upload videos first.

After pulling my hair and searching everywhere , I solved it by forcing close the Instagram app and reopen it .

I tried every possible fix out there untill i fixed it by try to updating the Instagram app .