To use Hand Tracking on your Quest, you need to have the feature enabled. To see if it is, press the Oculus button on your right controller to open the menu. Select the clock icon on the left side of the menu to open the Quick Settings panel.

On this panel, choose Settings to open the full options menu. Then go to Device > Hands and Controllers. Here, under Hands, make sure Hand Tracking is on.

If you leave the Auto Switch setting on, your Quest will automatically decide to use your hands or controllers for input. When you put the controllers down, it will use your hands. Then when you pick a controller back up, it will switch to those again.
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