Hardware Guides
Meta Quest 3 Hand Tracking: Setup Guide and Best Apps
Peter PinegarJuly 14, 2026
Meta Quest 3 hand tracking lets you control VR without controllers. Here is how to enable it, what it can do, its limitations, and the best apps to use it with.
Quick Answer
Meta Quest 3 hand tracking lets you control VR without controllers. Here is how to enable it, what it can do, its limitations, and the best apps to use it with.
Hand Tracking Quick Reference
| Feature⇅ | Detail⇅ |
|---|---|
| Enabled by default? | Yes (Quest v62+ OS) |
| Controllers required? | No |
| Accuracy | 25-point hand model, sub-cm tracking |
| Works in low light? | Reduced accuracy below 100 lux |
| Glasses compatible? | Yes |
How to Enable / Disable Hand Tracking
- Go to: Settings → Movement Tracking → Hand and Body Tracking
- Toggle 'Hand Tracking' on or off
- Both hands are tracked simultaneously
- You can switch between hand tracking and controllers mid-session for most apps
Hand Tracking Gestures
| Action⇅ | Gesture⇅ |
|---|---|
| Select / click | Pinch (index + thumb) |
| Scroll | Pinch and drag |
| Back / system | Pinch both hands, touch thumbs |
| Open universal menu | Look at wrist, pinch |
| Text input | Air tap virtual keyboard keys |
Best Apps for Hand Tracking
- Hand Physics Lab - free, best showcase of hand tracking capabilities
- Spatial Browser - web browser optimized for hand navigation
- Horizon Workrooms - virtual office with hand-tracked keyboard support
- Painting VR - art app with natural hand gesture input
- Figmin XR - spatial sticky notes and whiteboard
Tips for Best Results
- Use in well-lit environments - hand tracking relies on infrared cameras
- Keep hands in front of you, within headset FoV, for most reliable tracking
- Avoid wearing gloves or dark nail polish - reduces IR camera accuracy
- Rest mode pauses tracking - wake with a wrist rotation gesture
Developer Notes
Quest 3 hand tracking uses the Meta Hand Tracking SDK (OpenXR compatible). Hand poses, gestures, and pinch confidence values are accessible via the SDK. Developers targeting hand-only interaction should test against low-confidence pinch states for robustness.
Last checked: March 2026·Source: Meta Quest developer documentation, Meta Hand Tracking SDK