Open Instagram and find the video you want to download
Tap the share icon or three dots on the post
Copy the video link
Open a trusted Instagram video downloader website or app
Paste the copied link into the downloader
Tap the download button
Choose the video quality if prompted
Save the video to your device
If the video is your own, you can also use Instagram’s archive or download data options
Make sure you have permission to download and use the video