How to adjust seat saddle and saddle position for knee pain?
While it's true that your hips rocking indicates that the seat is too high, there is a different rule of thumb for knee pain related to the fore and aft position of the saddle.  It's easy to remember:


If your knee hurts in front, your seat is too far forward.
If your knee hurts in the back, your seat is to far backward.


The most important thing to remember is that small changes can make a big difference.