Prime Mover Pro

Prime Mover Pro is a WordPress migration and backup plugin for single sites and multisite networks. It moves a single site to another server, a single site into a multisite subsite and back, a subsite to a single site, or one subsite to another, even when the blog IDs differ. It also backs up a single site or subsite so you can restore it at any time.

Prime Mover Pro adds automatic backups on schedules you set, and backup management for restoring packages from a list. Backups can be sent to Dropbox or Google Drive, and encryption protects them. You can choose a custom backup directory, and leave out plugins, database tables or media files to keep a package small. Packages can also be exported and restored from a remote URL.

It needs a host with the standard MySQL PDO extension, which most hosts have.