What's up friend? the truth is, free home proxies are a terrible idea, companies that offer them for free often sell your bandwidth or data to third parties without you even realizing it, there are documented cases where free apps turn your device into an exit node for other people's traffic, and if someone does something illegal with your ip address, you're the one who gets in trouble, that's why reputable home proxy services like bright data or soax cost between $15 and $50 a month because they have to pay real people for using their ips.
For vpns, it's a different story, there are decent budget options, but the free ones also have their risks, protonvpn has a free plan with no ads or data sales, but it's slow and only allows one device, windscribe gives you 10 GB per month for free with its pro plan, which is enough for basic tasks. If you can afford it, Mullvad costs around $5 a month and is one of the best in terms of privacy, it doesn't ask for your email or any personal information.