Creating Proxies for Instagram and other Social Media

Good Day Everyone!  Hope this gets to the right location.  I have had premiere pro for some time and REALLY need help setting up these proxy files...

In previous edits I had gotten it to work but the media was all movie/widescreen footage.  Now, However I am editing some video that was taken by my Iphone 11 and I went to create a proxy for it but then when I did it and rendered it.  It completely squished the file.  So then I had a very narrow unappealing video.  I had to close not save and thankfully when I re-opened it, it went back to normal.

I have also went back to some recent youtube videos I watched to get the idea but since the update The whole landscaped has changed and I feel like I am relearning the program.  Which is frustrating and time consuming.

How can I create an Ingest proxy and have it save for what I need to do ?  I really need some guidance any help is appreciated.   Thanks and talk soon!