Localized thinning is one of the main defects in hot forming processes, which is determined by the hardening behaviour during deformation. This study focused on building a hot-workability map to prevent localized thinning in wide ranges (650–950 °C & 0.001–1 s−1) for industrial significance. Insights into the associated strain and strain rate hardening mechanisms were provided by visualizing the microstructure evolutions using both in-situ High-Temperature Laser Scanning Confocal Microscope (HTLSCM) and Electron Backscattered Diffraction (EBSD). Results show that the highest uniform strain, up to 0.250, is achieved in the viscoplastic region due to the cooperative strain and strain rate hardening, where dislocation slip, α/β transformation and grain sliding concurrently occur. Significant grain refinement is also achieved. The optimum forming condition was identified in the viscoplastic region and is further verified by forming an ultra-thin large bend component, reducing thickness unevenness from 18.6 % to 13.1 %. This research finding could aid in understanding the effects of strain and strain rate hardening on forming uniformity and further provide scientific guidance for industrial processing parameters selection, reducing localized thinning and hence scrap rates.