What fixed the nervy pain for me.  RumbleRolling! My gosh RumbleRollers are godsend.  Also the “couch stretch” but with a wall or bench instead of a couch.  Squeeze the butt and push back against the couch/wall/bench until you feel a stretch around the knee.  Don’t let the hips dump into anterior pelvic tilt.  Strengthen the glute.  Hip thrusters and deadlifts.