The hot deformation behavior of low-density high-strength Fe–Mn–Al–C alloy steel at T = 900-1150 °C and ̇𝜀 = 0.01-10 s−1was studied by the Gleeble-3500 thermo-mechanical simulator. The rheological stress curve characteristics of the steel wereanalyzed through experimental data, and a physical constitutive model considering strain coupling was established. At thesame time, the finite element software DEFORM was used to calculate the critical damage value of the steel, and the influenceof T and ̇𝜀 on the maximum damage value was considered. By introducing the dimensionless parameter Zener–Hollomon, thecritical damage model was established. Finally, the workability of the steel was evaluated by using the intuitive processingmap technology. The results indicated that Fe–Mn–Al–C alloy steel is a positive strain rate-sensitive and a negative temperature-sensitive material, and the constitutive model considering physical parameters can well predict the rheological stress ofthe steel during hot deformation (R = 0.997). The critical damage factor of Fe–Mn–Al–C alloy steel varies with the changeof T and ̇𝜀 , and the range is 0.359-0.535. At the same time, the critical damage factor is more sensitive to ̇𝜀 . At a constantT, the damage factor decreases with the increase of ̇𝜀 . Based on the Prasad instability criterion, the dynamic material modelprocessing map and the microstructure verification after thermal compression, the rheological instability characteristics ofthe steel are mainly mechanical instability and local plastic flow, and the stable deformation area is mainly characterized bydynamic recrystallization. The optimal hot working process window of the steel is 975-1050 °C/0.01-0.032 s−1.